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RKC Classic Kettlebells

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GiryaGirl.com Podcast

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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  :)

Double Kettlebell Drills, Grip Ball Farmer's Carries and a Tasty Prize!

Thanks to StrongerGrip.com I am now the proud owner of several fun new things.   One of which is a set of the very interesting and multi-useful Grip Balls.  They are steel with a heavy duty hook welded on.   Last night I hooked them onto a pull up bar and was getting QUITE the challenge.  They can also be used for some seriously challenging farmers walks (as pictured by my eerily disembodied forearm on the left there).  You can also use them to make your hands look like those lion claw feet on antique tubs or chairlegs to impress your soon-to-be-bewildered friends.   Anyhow - check out all the great stuff Ryan has at StrongerGrip.com there are so many nice and simple additions to your kettlebell practice.  And remember, you don't have to make it complicated—its best to keep it simple!

I am also proud to say that one of the small group members has been working extremely hard and showing up to class at every opportunity - and she earned the surprise great-attendance-prize (you know, other than the inevitable prize of getting stronger, more skilled, and more fit).  This prize was one of the bars that I have Peterbrooke Chocolatier make especially for me (72% Cacao Chocolate and embedded pecan halves) PLUS a bag of some of the world's best Chia seeds from Australia!   This can be a fairly advanced and intense workout if you want it to be - but adjust to your own abilities and always be safe.

We started with joint mobility exercises, and 20 2 hand kettlebell swings.  Then - it was time for some ladders!  Choose your double kettlebells wisely for 2 descending double ladders:

  • Double kettlebells: clean once, press 5 times, then 5 double swings
  • Repeat the same 4 double presses, 4 double swings
  • 3 double presses, 3 double swings
  • 2 double presses, 2 double swings
  • 1 double press, 1 double Swing
  • REST then repeat once (or more?!)

Next, choose a kettlebell you are comfortable snatching many times - but which is still challenging - we're going to work on your grip!

10 kettlebell snatches, right side, 10 kettlebell snatches, left side (OR if you're feeling adventurous, 10 double snatches, but use the Return of the Kettlebell method for bringing them back down, its like bringing them down from a press)

THEN, grab 2 kettlebells and take a hike for 20-40 yards then turn around and come back.  Take a rest then repeat 3 times.    We chose to do our farmer's walks using the new grip balls, so the weight of the kettlebells was a little less than what we'd normally use for carry exercises.  Always remember, shoulders are down and back, abdominals engaged and be aware of your surroundings.

We experimented and practiced some 1 leg deadlifts with 1 and 2 kettlebells, then reviewed some subtlies of the hike (GET IT WAY BACK THERE).  This culminated in some low rep VERY heavy swings (32kg, or 48kg if you can).  Very strict focus on form - and this of course is always swiftly rewarded with a good old fashioned heavy Swing - you can't cheat these, can you?

If you have time, practice some get ups, then finish with joint mobility.

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