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
 
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

heavy swings

The "Half and Half" Kettlebell Workout

I have a real love of heavy single kettlebell swings, especially in sets of 10. That rep range really lets me focus on the form and generate as much power as I can, then the set ends before anything has the chance to get weird. For this reason I really love this rep range for advanced beginners or even intermediate folks for regular swings, they don't have time to let a bad habit sneak in, and plenty of great quality reps get in their memory banks. So, if the kettlebells are properly chosen there's plenty of opportunity to get some near maximal moments in this simple workout. Especially when going for 10 rounds....  That being said, when I did this with a workout partner, I brought out a selection of kettlebells in case we wanted to swap heavier or lighter.  So, in addition to the 32kg kettlebell and pair of 16kg kettlebells mentioned in the example workout, I had a 24kg and a pair of 12kg, a 20kg, and a pair of 10kg. Yes, I have quite the collection... I now have enough kettlebells to open my own gym, or lead a pretty decent sized group class of men and women of various fitness levels... (yes, that's foreshadowing...)
 

The Half N Half Kettlebell Workout

Other things to consider when choosing your kettlebells for this workout: if you go lighter, then really focus on your skills, making every rep super perfect while minimizing rest/breaks.

Revenge of the Franken-Workout!!

Revenge of the Franken-Workout

These past couple of weeks there have been a number of really cool ideas out there in the kettlebell and advanced fitness world. These combined with the need of the kettlebell small group to work on technique inspired me to create this intermediate-level full body kettlebell workout with a middle portion that focuses on fine tuning technique for kettlebell swings and snatches.  There's some extra stuff added in to make this a full body workout including an "extra credit" mini circuit at the end.

Bizarre But Useful Kettlebell Workout: The Puppy and the Beast v2.0

Tested this one with an advanced friend... it's actually the 2nd version and I like it the best so far.  We had a couple of odd social type interruptions but overall it went very well (and it got rid of my headache). 

Also, I have now seen in public doing swings with both the smallest kettlebell and the largest kettlebell that Dragon Door makes... hence the name of the workout, as we've nicknamed the 10lb micro-kettlebell the "puppy" since the 48kg, 106lb kettlebell is officially called the Beast.  This workout has a portion that is a really interesting brain-twister where you perform swings with a VERY light kettlebell then a very heavy one... its one of those where you are learning something which is not always easily expressed in words, but that you can feel happen.

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.

Woozy Caveman Wednesday... Simple Does NOT Equal Easy

Brutal heat and humidity today.... a few participants left looking like we'd had a water balloon fight and not a workout....  I'm serious.

Begin with a joint mobility warmup - ours uses a lot of the great drills from Super Joints.

Use a kettlebell that's heaver (a little or a lot!) than your usual :)

First circuit - Repeat 3 times

  • 20 2 hand kettlebell swings
  • 10 rows right, 10 rows left
  • 20 2 hand kettlebell swings
  • 10 rows right, 10 rows left
  • Group A: 30 sec plank; Group B: 30 sec L-Sit (use handles of 2 large matched kettlebells)
  • Group A: 30 sec held L-Sit; Group B: 30 sec plank

Part 2 (still using heavier kettlebell)

Let's Train in Chicago!

SCC Strength Calisthenics CertificationLet's train together in Chicago! The Dragon Door SCC (Strength Calisthenics Certification) is coming to Chicago June 3rd, 2017. Register early to save $50. Hope to see you there. This powerful one-day workshop is great for trainers looking to upgrade their calisthenics toolkit, or for serious exercise enthusiasts who want to fine-tune their own training.
 

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

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...

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

 

What I'm Reading

(Including but not limited to...)
1. 24/6: A Prescription for a Healthier, Happier Life by Matthew Sleeth, MD
2. Tools of Titans Tim Ferriss
3. The Way of The Iceman Wim Hof


(Audible Listening)
33 Strategies of War Robert Greene


25% Off First Order + Free Shipping!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.

Thrive Market awesome offer!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.