The purpose of this article is to share a few insights to make some of the basic exercises more fun and challenging. The Two Arm Swing: The two-arm swing is a simple and foundational exercise that can be mastered quickly. Because of it’s simplicity, many people get bored with it or forget it when they…
This training program & progressions guide was designed specifically for the enhancement of Kettlebells: Cardio & Fat Loss for Women DVD. It enables you to best utilize the 20 pre-set programs, access your current fitness & skill level, plug into the most appropriate program (1-20) & level (1-52), and progress safely & systematically to…
Got 4-6 minutes? … a couple of KB’s? … a little fat to burn? Want to increase both strength & stamina in minimal time? Then you’re ready for interval training to boost your fitness levels & incinerate your fat – FAST! The accelerated fat-burning rate post-workout, in addition to the great training effects produced during…
“How do I know if I’m working at the proper intensity?” many ask. Well, that depends on the duration of the workout & the type of program. If your goal is cardio or strength endurance, generally speaking, the duration of kettlebell workouts can be as short as 4 minutes and as long as 20 minutes.…
Got 6-minutes, 2-kettlebells of the same size, and a timer? That’s all you need to get the job done! Brief, strenuous, interval training is the catalyst for burning “stubborn” fat. With special emphasis on the lower body, this total-body “burst” training rapidly builds strength & stamina. Is it a beautiful day? “Farmer’s Walk” your 2-KB’s…
The “Original” One Hand Swing by Mark Berry (Editor’s Note: I would like to extend a special thank you to Matt who e-mailed me a copy of Mark Berry’s original exercise description taken from the 1936 The Mark Berry Bar Bell Courses. If you are ever find yourself without your kettlebell, this is a great dumbbell…
The “Swing Release” is a dynamic “Hand-to-Hand” exercise that refreshes high repetition kettlebell routines that incorporate the traditional “Swing”. Technique: Take a natural stance. Keep your chest open and your back straight. Sit back rather than down. (Figure 1) Keep your shins nearly vertical throughout the exercise. Lift dynamically rather than hesitantly – SNAP through.…
Everyone needs to master the all-important snatch. Heavy or high-repetition snatch lifting will develop your core & grip strength as well as functional strength. The snatch has been described as an “overhead clean”, so if you can perfrom the “swing” and the “clean”, you are ready for the snatch. Technique Hold the kettlebell in one…
The “Hot Potato” is a fun H2H drill that can be easily combined with other H2H drills for interesting combinations. Due to the fact when black kettlebells sit in the hot sun – they get HOT – you’ll find it natural to want to toss the bell like a hot potato! The Hot Potato is…
