Calendar

M T W T F S S
 
 
 
 
1
 
2
 
3
 
4
 
5
 
6
 
7
 
8
 
9
 
10
 
11
 
12
 
13
 
14
 
15
 
16
 
17
 
18
 
19
 
20
 
21
 
22
 
23
 
24
 
25
 
26
 
27
 
28
 
29
 
30
 
31
 
Add to calendar

This little banner is just too funny :)
RKC Classic Kettlebells

User login

GiryaGirl.com Podcast

Three Ways to Listen:
iTunes:
Stitcher: Listen to Stitcher
Direct: podcast.giryagirl.com

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  :)

Simple Snatching Practice Kettlebell Workout

The small group learned and/or reviewed the RKC Kettlebell Snatch - so I wanted to create a workout that would allow for plenty of practice - both for the new members of the group as well as the more experienced.   We also wanted to get in some time with the Battling Ropes for variety. 

Beginners use light kettlebells for the snatching portions of the workout - the main point of this is to get in some good solid practice - not to get bruises or become unsafe in the form. 

More experienced participants may wish to do this with their RKC snatch test sized kettlebell... for the "heavy" kettlebell, bring out some of the largest ones you have at your gym, scaling of course to the participants abilities.

Joint Mobility warmup, form review, 20 2-hand swings with a moderate sized kettlebell then begin:

Five rounds of the following, resting as needed for beginners, resting minimally for intermediate-advanced:

Exercise Rep Range - Beginner Rep Range - Intermediate
Kettlebell Snatches 5 Right, 5 Left 10 Right, 10 Left
Heavy 2 Hand Kettlebell Swings 10 swings or 10 deadlifts 10 swings

 

I try to have a variety of kettlebells available so participants can switch up or down when necessary.  

We then got out the ropes and had MORE fun - 30 seconds on, 30 seconds off, switching stations during the breaks:

Depending on the number of participants (and number of battling rope set ups you have) you might need to add stations or fix the rotation a little to accomodate everyone.   Be creative, but always be safe.

Cool down with more Joint Mobility

Upcoming

Dragon Door Hand Picked Resources for Optimal Living

100+ Workouts!


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

Need MORE?

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!

Newsletter & 2 Free eBooks!

 

 

 

We respect your email privacy

 

eBooks from Dragon Door

Get started today, RIGHT NOW:

Girya Girl Shirts!

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...