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RKC Classic Kettlebells

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GiryaGirl.com Podcast

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Heavy Duty Hand to Hand Kettlebell Workouts

The two versions of this workout are a lot of fun, but should only be attempted if you're VERY comfortable with the 1 arm swing.  They also should be performed outside or in a safe area, especially if you're trying 1 arm swings with a heavier kettlebell than usual.   Make sure to always keep your form, stop before things get sloppy.   You will need to use a strong hip hinge/snap to make this work - as well as NO twisting of the torso (if you find you have to REACH to switch hands with the kettlebell, you're probably twisting!)

We warmed up with joint mobility exercises, a few 2 hand kettlebell swings, and some deadlifts.

Moderate Kettlebell version:

5 rounds of:

  • 20 hand to hand kettlebell swings
  • 5 military presses per side
  • 8 1 leg deadlifts per side
  • kettlebell hot potato (count to 50)
  • 2-3 pump stretches

Heavier Kettlebell version (challenging if the right kettlebell is chosen, but be smart!)

5 rounds of:

  • 10 hand to hand kettlebell swings
  • 5 per side Mace swings*
  • 8 1 leg deadlifts per side
  • 20 2 hand kettlebell swings
  • 10 "slingshots" or "around the worlds" in each direction
  • 2-3 pump stretches

*no Mace in your collection?  You're missing out - BUT, feel free to substitute kettlebell halos at this part.

We followed up with some variations of other challenges related to double kettlebell swings, and a few beast swings.   Then completed the sessions with our favorite joint mobility exercises and a LOT of water.

 #

You were right!

I really like this work out. The suspense was worth it.

Hey, question for you. This mace thing... what are you using that for? Is that for shoulder mobility? Strength? Both? I'm curious.

-Janelle

 
 #

Maces....

Shoulder mobility, rotational strength, wrist strength, grip strength....  variety and fun:

youtu.be/r67sv8RFzvI

 
 #

Maces

How do you rate clubbells vs maces?

 
 #

I'm the wrong person to ask....

Unfortunately I've never trained with clubbells, so I can't really offer an opinion!! :(

 

Rings of Power by Mike GIllette

Rings of Power by Mike Gillette Cool new book from Mike Gillette about Ring Training for all fitness levels. Being on this shoot with Mike was like working with a real live action hero! (And I got to put a cinderblock on him too!) Mike knows his stuff and shares everything you need to know for his versatile go-anywhere ring training.  Full progressions of every exercise, workout plans, and all the know-how to take the training as far as you wish. Good stuff, and yes, that's me on the left side of the cover  :)

 

Kettlebell Goddess Workout DVD

eBooks from Dragon Door

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Official GiryaGirl.com shirts for everyone!  Tell the world what site is your SECRET WEAPON for kettlebell training, recipes, reviews and more.  Tons of options and you don't have to choose black...

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100+ Workouts!


Take me to the workouts!
Kettlebell, calisthenics, maces, battling ropes, sandbags, these workouts are for whatever you have--or don't have!

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NYC Workouts Notebook

Here's an eBook of workouts I created for an exclusive NYC private gym (kettlebells, calisthenics, sandbag) along with options for customization and coaching!

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What I'm Reading

(Including but not limited to...)
1. Start With Why Simon Sinek
2. Strikes: Soul Meets Body Vladimir Vasiliev & Scott Meredith
3. The Art of Racing in the Rain: A Novel Garth Stein


(Audible Listening)
Scrum: The Art of Doing Twice the Work In Half The Time Jeff Sutherland

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