8/21/2023 0 Comments Kettlebell sog spressAfter that, we perform some freehand stretching, crawling patterns or primal movements. But even then we are still not ready to put some iron in our hands. Then we perform a myriad of mobility, stretching and tension movements with the bo staff (dowel). We start all of our classes by jumping rope for 3 to 5 minutes. ![]() Get set to challenge yourself with these basic routines… or are they really so basic? Your snatch test size kettlebell or heavier is required as a starting point for the workouts. You have to be prepared to challenge yourself weight-wise as well. Due to the density and intensity required, these workouts are designed for a more experienced Girevik. Most people might think, “WHAT? With the basics? To shock our bodies, we need variety! We need to keep it off-guard! I’ve been doing kettlebells for years, show me some new moves!” Au contraire my friends, try the workouts below and treat yourself to some very basic movements performed in a method that will blow you away!Įven though the movements on the whole are very basic, the delivery and the proper execution of the sets require a great deal of skill. I wanted to shock my system (and my students’) with the basics. We can achieve both with our training and quench the desire for both the exotic and the basic. What does this have to do with training? Everything. Yet, we still yearn for the exotic, the different. We like a certain level of comfort and familiarity. We tend to go to the same restaurants, buy the same type of car or get the same breed of dog. But on the other hand, we are also creatures of habit. There are so many workouts, so many movements, and so many choices… So, what’s the best way to train? Variety is the spice of life, but is it necessary for achieving optimal fitness levels? As humans, we tend to get bored, so we are on a continuous quest for something different, something better. In addition to bodyweight and kettlebell training, she is an enthusiastic Krav Maga practitioner and yoga-lover.įiled Under: Kettlebell Training, Workout of the Week Tagged With: double kettlebell, double kettlebell workout, kettlebell workout, RKC, Suzanne Bos-Betlem, workout, WOTW How to Turbo Charge Your Big Six Suzanne Bos-Betlem is a PCC, RKC and Trojan Workout certified trainer in Haarlem, The Netherlands. If they fail a press entirely during the workout, I’ll tell them to put the kettlebells down and continue with “imaginary” heavy kettlebells. In my classes, I give my clients the option to switch to push-presses if they lose form on their military presses. That doesn’t sound too bad, does it? Give it go and let me know what you think in the comments below! This will come to eight squats in the first bridge and four more during the second.Īt the end of the song (in just under four minutes) you will have done 24 military presses (12 on each side), 12 squats and a lot of static rack holds. When you hear this part, perform a double kettlebell front squat. At Trainingscentrum Helena, we also call this double kettlebell rack position the Trojan Pose.Īt the song’s bridge, Pharrell sings “Bring me down”. That’s the beauty of the song!īetween the presses, maintain the basic position (double kettlebells in the rack position) solid and strong. The “Happy” part (including “clap along…”) allows plenty of time to press your kettlebell up and bring it back down to rack. This is your basic position throughout the song.Įach time you hear the word “Happy,” you perform a military press on one side. Start off with double kettlebells in the rack position. Here’s the workout I designed to go with the song, AKA The Happy Challenge: “HAPPY”, the Pharrell Williams song that was released in 2013 and featured on the soundtrack of Despicable Me 2. I was looking for a happy song that would help you rather than hurt you while working with kettlebells. So, there would be no rushing or pushing through with sloppy technique, definitely no reps over form. Even more importantly, I needed a song that would respect the kettlebell principles I strongly believe in. ![]() I specifically looking for a cheerful tune-an upbeat song that could effectively brighten up your day. For quite some time, I’ve been looking for a good song-based kettlebell workout. It’s a powerful tool that can take your training to the next level. ![]() Music can be a great stimulus during a workout. But, bring these two together… and that’s when the magic happens! They both cheer me up incredibly and I cannot imagine my life without them. Two things I am very passionate about are music and kettlebells.
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