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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  :)

Kettlebell swings

In Defense of Very Heavy Kettlebells... and Why I Love Having Them Around...

Beast Kettlebell next to 10lb kettlebell - Both from Dragon Door While very heavy swings are certainly not recommended for beginners, intermediate to advanced kettlebell maniacs might want to consider the challenge.  For one it can be both a serious ego check (at first) and a real ego builder (a little later).   And ladies, do NOT shy away from heavy when you're ready... short sets of heavy swings make for some glorious glutes, and bring power to all your other lifts, sports, and life in general.  The gluteus maximus is named that for a reason... might as well put it to work! :)


Keep Reading for a list of tips for very heavy swings......

Something Simple, Something Brutal - a Kettlebell and Bodyweight Workout

Really interesting day - mostly fun even - one of the highlights before class was visiting the really cool no-nonesense studio Leanne Ellington has in Maitland - I may have gotten her hooked on the RKC/HKC style kettlebell Swing - we had a blast discussing Primal Move, FMS, and quite honestly geeked out just a heck of a whole lot.

I felt like having a simple class (even though T/Th is usually "advanced") after all the talk of the power of just good old fashioned kettlebell swings and get ups.

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:

Mega-Swing Monday: A Kettlebell Workout and Swing Practice

Mega Mondaaaaaayyyyy or something like that!   This workout is a good example of how you can make a workout out of "just a bunch of kettlebell swings" without it being boring.  Personally I don't find swings to be at all boring, but I'm thinking about each and every rep.  You should be too.

This is an intermediate-advanced sort of thing so, don't dive into it if you're not ready.   Practicing swings at a moderate weight is still totally effective.   BUT here's how we mixed it up today!

Simplicity Workout

Monday I decided to give the beginners group a mini intro to the much beloved or hated (depends on the day and who you are...?!) Sissy Challenge.  They went on the moderate/light sized kettlebell side of things, but if you want to ramp up the "fun" use a heavy kettlebell for this one:

 

Start with your favorite Joint Mobility warm up exercises-

We then continued with the new form of the quick kettlebell warm up from strength coach and good friend Tim Shuman, RKC2:

  • 10 deadlifts, 10 swings

This also allowed me to do some minor form correction and a little "ok, I see we forgot a couple things over the weekend" review.

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