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A Celebration of (Kettlebell) Swings

The Friday before Labor Day Weekend always seems to have everyone in a festive mood - that plus the amazingly good weather we had today - there was even a breeze!   We took a variety of kettlebells to the little grassy field: multiples of 24kg, 20kg, 16kg, 12kg.   One participant mis-heard me and treated himself to an extra "farmers" walk by going to the courtyard and not the field - we had fun hollaring and wondering where he was hiding -  he's stronger for it too. 

 

SO!  After doing your joint mobility warm up, we started in with the first timed circuit - choose a moderate kettlebell for this:

  • 30 seconds "Around the World" aka "Slingshot" clockwise
  • 30 seconds "Around the World" aka "Slingshot" counterclockwise
  • 30 seconds kettlebell halo clockwise
  • 30 seconds kettlebell halo counterclockwise
  • Rest as necessary

Repeat 3 times total

Now its time for 2 hand kettlebell swings - choose a heavy or heavy-ish kettlebell and go to town with your best form: 30 seconds on, 30 seconds rest - 5 rounds.

Rest as necessary then its "intermission time"

Choose a moderate kettlebell again for this circuit:

  • 30 seconds 1 leg deadlift with kettlebell on the right side
  • 30 seconds 1 leg deadlift with kettlebell on the left side
  • 30 seconds Suitcase deadlift with kettlebell on the right
  • 30 seconds Suitcase deadlift with kettlebell on the left site
  • rest

Repeat this circuit 3 times total.

TABATA TIME!!!

20 seconds on, 10 seconds rest - 4 minutes total:

One hand swings, choose a moderate to light kettlebell and alternate hands on each work set (example: 20 one hand kettlebell swings right hand, 10 seconds rest, 20 one hand swings left hand, 10 seconds rest, repeat.)

Then - for as much time and as much energy as you have left (within reason) pair up with a partner for I-go-you-go short descending ladders of heavy goblet squats, when one person is squatting the other is resting:

Person 1: 3 kettlebell goblet squats, Person 2: 3 kettlebell goblet squats

Person 1: 2 kettlebell goblet squats, Person 2: 2 kettlebell goblet squats

Person 1: 1 kettlebell goblet squat, Person 2: 1 kettlebell goblet squat

Finish up with joint mobility (and in our cases, farmers walk back to store the kettlebells) and have a great weekend!

 

P.S. Those of you who chose to slack off and not show up today really missed out as this workout was specifically designed to work with newcomers as well as more advanced participants.  

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