The clean is an important movement because it’s the link between many kettlebell exercises. Before your clients perform the double clean they must first feel comfortable in the double rack position. Although the clean is a simple movement it can be a difficult exercise to master. Teaching Points Initiate the movement with the swing. The…
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A kettlebell is a sphere shaped cast iron or cast steel weight that resembles a cannon ball with a handle; essentially a Russian dumbbell, known as a Girya. Here are the main parts of the kettlebell; The Horns The Handle The Body There are two types of kettlebell; competition and regular. Competition Kettlebells As the…
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Bottoms Up Clean – This movement can be performed with a single or double kettlebell. Swing the kettlebell back like you would a skier swing and catch it at the top in the bottoms up position. Bottoms Up Rack –This an excellent exercise to build the strength and stability needed for more complex bottoms up…
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The steel club Gamma Cast is an excellent exercise for developing circular shoulder strength and will bullet proof your shoulders like nothing else! A similar exercise to the steel mace 10-to-2 where you alternate swinging the club over each shoulder, the only difference is the mace has a longer handle so it’s held at an…
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The Kettlebell Side Clean is a nice variation to the standard kettlebell clean. Although I prefer this movement with the clubbell, throwing them into a kettlebell workout adds variety to traditional workouts that tend to be more sagittal plane focused. There are 4 movements you can train; Right arm inside Right arm outside Left…
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I had some fun this morning with this 12kg steel club. I was planning on following a set workout but just felt like swinging the club for time, ended up doing 5 rounds in total. Here’s one of the flows that targeted the shoulders, I often times throw steel club work in with kettlebell…
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Wow… what a crazy year 2020 has been… first off a pandemic and now mass riots in America and Europe – what’s next? With so much negativity going on in the World at the moment I made the decision a couple of weeks ago to delete all of the social media apps from my phone,…
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The Steel Mace Pendulum 360 is a fun exercise I sometimes throw into my workouts to mix things up. Break down the movement at first into two parts; 1. The 360 swing 2. The Pendulum Then, once you’ve grooved the path put them together. Start slow and increase the speed when you feel comfortable always…
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Here’s a kettlebell doubles workout for you to try. Perform 4 sets with a 30-second rest between each set. Set 1 = 3 reps Set 2 = 6 reps Set 3 = 9 reps Set 4 = 12 reps Exercises; 1. Push up renegade row 2. Suitcase deadlift 3. Skier snatch 4. Clean & jerk…
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The kettlebell clean is an important movement in kettlebell training, it moves the kettlebell from the swing or from floor into the rack position. Try not to let the kettlebell bang on the back of the hand, the biggest mistake I see personal trainers make when I’m running courses is performing a swing clean where…
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In recent years fitness pro’s are increasingly viewing the body as an integrated structure that moves through inter-muscular coordination. These sling systems criss cross the body and connect with web-like connective tissue allowing the muscles to communicate and work together to create movement. By adjusting our training we’re able to activate these sling systems along…
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I broke my arm about 6-weeks ago so ready to do some light rehab work. Clubbells are an excellent tool for building strength through the wrist flexors… as well as building shoulder integrity and a strong core. You can also use clubbells to hit the whole body with flow workouts. In todays video I’m using…
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