For nothing short of a little pride and vanity, I wanted to make sure that the first kettlebell class that I led after becoming an RKC Level 2 instructor was one of my own. With less than 24 hours to go – before substitute leading a friend’s boot camp and kettlebell class, I had to think fast. The workout is not for beginners, and is a super quick one, but it was a lot of fun today and I am thankful to everyone who showed up – one drove for almost an hour to participate, another brought a bottle of my favorite kombucha (even remembered ginger flavor!!!) Fantastic on both accounts! 🙂
After introducing a few new concepts about the windmill we did the following variation on a Master RKC David “Iron Tamer” Whitley (I was on Team Whitley at the RKC2 ) workout (use a pair of moderate sized kettlebells)
Do 3 rounds of the following:
- 3 Windmills on each side (use one kettlebell overhead)
- 5 Double Clean and Presses
- 10 Double Swings
While everyone was taking a little rest, I introduced the Viking Push Press and explained how it worked. Since I would be leading a kettlebell boot camp for my friend later, I had an assortment of different size kettlebells with me – I spaced them in matched pairs and singles in a line – and then the participants went down the line – safely spaced and either performed 10 swings (if the kettlebells were appropriate), or 10 deadlifts if the kettlebells seemed too heavy. Everyone traversed the line twice – because of time, but this could be easily increased. At the RKC Level 2 we did a similar configuration with double kettlebells of increasing size for clean and jerk practice. It can be a lot of fun and gets people to use different size kettlebells in a safe way.
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