Having just returned from the San Diego RKC, I had plenty of scribbled notes, new cues, and fun combos for my kettlebell small group class… and don’t worry, Wednesday people, your time is coming! 🙂
One of the TOUGHEST kettlebell exercises to learn and to teach can be the clean. But, it’s incredibly worthwhile to persist with it, even though it can be frustrating. I like to sandwich it into a workout to make sure the practice stays true without excessive frustration.
We started today’s workout with a Primal Move inspired warm up,a few deadlifts and swings. Moderate to light kettlebells were chosen so we could focus on our form.
We then reviewed the cheat clean, the dead clean, and interpersed practice of these drills with dead swings. The practice session continued with this combo inspired by the San Diego RKC Grad Workout (I changed it up a little bit… at the cert, the purpose for the workout was different, and a bit higher intensity) :
Repeat for 3 rounds
- 5 start-stop “dead” kettlebell swings on the right
- clean and hold on the right….. then press.
- re-clean and then front squat on the right
- Switch hands and repeat on the left side
Next we took turns trying various bodyweight moves on the parallettes – participants NOT on the paralettes practiced 2 hand kettlebell swings with a variety of kettlebells, or practiced basic mobility moves.
After a brief break, we reviewed the long press, and made sure to do some very good single kettlebell reps on each side. (This is advanced class day, and they are working towards push presses)
And of course… more swings (2 hand, 1 hand, alternating 1 hand!), some super strict RKC style planks and a Primal Move cool down…
In my personal life, there are a lot of very cool things coming up, and because my mental and physical performance is absolutely critical with them (and because I want to finish writing a few special books for you), I’m considering a sort of “challenge” to make it all happen. Ultimately (and if it can be figured out before the 1st of next month) it might be something that YOU might want to do too! It’ll be a challenge focused on AWESOME STUFF, btw… no goody two shoes deprivation nonsense.
What are parallettes? Check them out! These were custom made by Ryan Pitts of StrongerGrip.com
And for the curious, here’s the other Tough Love for the Kettlebell Clean post
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