Back to Life with kettlebellls

Get a great workout with #kettlebells and rehab those back problems as well. Hear what the Doc has to say...http://www.dynamicchiropractic.ca

Saturday Kettlebell Workout at Doheny Beach w/ new friend Daniel

Saturday was a low intensity kettlebell workout.  It was just Mike H. and me and we focused on some technique and did some kettlebell juggling.  Sometimes I find it hard to get a technique workout with kettlebells without pushing myself and making it grueling.  What I then try to do is include one complex set of 2-3 exercises for 5-10 minutes to get the heart rate up a little.

I also made a new friend, Daniel, who is pretty strong for a little guy.  Daniel was visiting Doheny Beach with his parents.  They were visiting California from Maine but are originally from Russia.  Daniel only weighs about 40lbs and not sure his age but probably around 7 years old, give or take, and he is lifting two 16kg kettlebells (35lbs each).   He reminds me of the Russian kid on the About Kettlebells page of our blog http://kettlebellbeach.blogspot.com/p/about-kettlebells_22.html.  Anyway, thanks for the inspiration Daniel. 

Stretch before or after exercise/strength training?

This is always a misconception..."You should stretch before exercise to reduce injury and warm up the muscles."  I always suggest warming up by jogging, biking, or jumping rope to get the blood flowing and to break a sweat. Save the stretching for after the workout when you get more benefit.

When most people warm up, stretching is first. Not a good idea. In general, warm-ups that incorporate dynamic stretching appear to improve force production and explosiveness, whereas static and PNF stretching either maintain or decrease performance capabilities, according to studies referenced by the NSCA (National Strength & Conditioning Association). Dynamic stretching is actively using and moving the muscles to warm up where static stretching is passively pushing or pulling muscles into a stretch when they are relaxed, which is what most people doing.  The good thing is when most people start stretching before training in groups they are usually too busy talking among each other more than stretching.

I have even noticed some higher level athletes stretching before training, but very few. Now in most cases with higher level athletes you will  notice they start running, jogging, or biking before they do any activity or stretching.  You may even notice them mimicking the movements they will be performing. This is a warm up with active or dynamic stretching which has been shown to increase performance in sprinting, strength and power. Pre-exercise passive stretching where someone stretches and pulls on a cold muscle decreases its elastic energy. In an interesting article I read, it mentioned that "Studies actually show that stretching before a weight-lifting workout will make you weaker and less effective. You don't get the same benefit from the workout."

Sometimes many of us get stuck into a way of thinking and aren't even sure why. Do an active warm up with jogging, biking, or even rehearsing the movements/exercises you plan to do in the workout and stop wasting time stretching before you exercise, especially with weight training or other anaerobic activities or sports.

Missing in Action

Can't believe it's been almost a month since our last post. I guess it's been a whirlwind of a month.  With two kettlebell workouts a week over the last couple weeks, I've actually tried to get a little more surfing in, and actually got a few wrestling sessions in with Joe A.

The Tuesday Workout Crew was slim this week but we still got a challenging KB session in, Mike H and me. Its  been a while since I did a workout like we did this week and I tore up my hands up a little in the process. This time it was with the 24kg instead of the 16kg. It makes a difference and we didn't do nearly as many reps. It was a complex set of push press, snatch, clean, and swings all one arm.  The set consisted of 8-10 reps of each exercise, the four exercises in a row with one arm then switching to the other arm, for 4 sets. Definitely grueling even though last time it consisted of 20 reps each exercise.  KB squats with lunges and finishing up with pull ups made it, none the less, a nice challenging session.

Saturday B.Y.O.K.B at Doheny Beach was a session of a couple complex sets and a little KB juggling competition between Mike H and me.  Something like playing HORSE in basketball. The only thing is if we tried to do too many tricks in a row the next person couldn't remember what the heck the series was in order to repeat it. You definitely get a workout juggling but having fun at the same time. I haven't tried juggling dumbbells in the gym yet. Maybe next time.

Workout of the Day - Thursday Beach Workout

One Minute Double Kettlebell Swings will get ya!  And you feel so good afterwards.

I don't have a goal to compete in kettlebell lifting but I do enjoy working to get better and stronger in the snatch and clean & jerk movements. Adding flexibility and fitness type exercises to workouts keeps variety and adds functional training.

Thursday has been a great day for double kettlebell workouts. Sometimes it's good to just work on some short burst power sets of a particular movement with doubles. For a while it was just me doing these workouts then Mike H. got hooked and it's usually the two of us now. Accountability is always good.  It's good to focus on a few things technically and get in a few high intensity sets with double KBs. And why not implement some overhead KB squats or pistols. Ok I do have a goal...to do pistol squat jumps onto a table. We shall see...

Today we got a 10-15 min warm on our own then a few timed sets with the Gymboss.

• Double kettlebell push press - 30 sec work, 30 sec rest - 7 sets
• one minute rest
• one minute double kettlebell swings

• Double kettlebell snatches - 30 sec work, 30 sec rest - 5 sets
• one minute rest
• one minute double kettlebell swings

• Double kettlebell squats - 30 sec work, 30 sec rest - 5 sets
• one minute rest
• one minute double kettlebell swings

Pistols

The Tuesday Crew

Our Tuesday Crew has been pretty consistent for some time now and we seem to get a 'newbie' at least every other week.  There is always room for more Kettlebellers.  This week we had a special appearance by newbie, 'The Jedi' Martel.  Another colleague from TVS.  It's exciting getting newbies into KBC and hopefully they get into it and feel the KB results like the rest of us. We all have different goals from lossing some bodyfat, to strengthening and ridding the body of low back pain, incresing flexibility, and of course gaining overal strength and building some muscle. Speaking of results...Mike H. has overcome some nasty low back pain, Roger is getting comments from the ladies on his buff shoulders, and Mike O. has stepped up to the 16kg bell, what an animal.  Now we just need to get everyone hitting the Kettlebells more often.

Here are a few pics from The Tuesday Crew.  Sorry they're a little blurry.  I was a tired after and my hands were a little shakey.  The 24kg worked me a little.  Since 'The Jedi' said, "I'll be back", we'll get more next week.

Saturday B.Y.O.K.B. at Doheny

Saturday was a great day for a Kettlebell workout and longboarding at Doheny Beach. The Mora Family was in full effect with the whole family doing Kettlebell training.  Time to put some sweat and grass stains on their new kettlebells. We had to break the Moras in easy so they come back though (even though this is the second kettlebell workout for Mo and Jess)...and gotta get the boyz ready for football and, of course, wrestling this year and what better way than to add in some kettlebell training.

We weren't aware of kettlebells when I was younger and I can only imagine the effect it would have had on strength and conditioning as a teenager. The functional strength obtained from kettlebell training is unmatched especially when it comes to sports, let alone just everyday activites.  Not saying you cannot get good results from barbells and dumbells in the gym but I don't believe that you get the same functional strength, flexibility, and coordination as you do with the kettlebells.

Anyway, after the workout Mike H. and I had some fun with kettlebell juggling and the rest of the day was play and surf.  Mike H. even got out on the longboard and, with Mo's expert teaching, caught a few waves before he got bonked in the head with the surfboard.

Good Times! Thanks!

(Mo, Joey, Isaiah, Jessica, Mike H, Sebastian, Carla) 

(go to 'picturethis' for more pics)

Saturday B.Y.O.K.B at Doheny

The weekend is past and Monday has now come and gone. We had our Saturday KB workout at Doheny Beach with Stevie D. and Mike H.  I think we all got a little better at Snatches on Saturday.  It was another productive KB day followed up with a little surfing.

Saturdays workout:

Nice warm up overhead carries, swings, and swing to catch and squat

• Renegade rows
• Push ups
• 2 arm swings

Push Press - 5 minute Tabata (20 on, 10 off)

Snatch - practice technique

• Snatch
• Squat - single KB in rack
• one arm swing

practice some pistols, KB juggle

Saturday B.Y.O.K.B at Doheny - with special guest, Paulo

 

(go to 'picturethis' for more pics)

Today was a good workout at Doheny Beach with Mike H, Stevie D, and a special appearance by Kenny Workman.  Forgot to get pics with Kenny and Steve.  Sorry guys.  Our new Armenian friend Paulo showed up after and entertained us with some Kettlebell juggling skills. It's fun getting people interested, and involved, and seeing others wondering what the heck we're doing out here.

Our workout consisted of a couple complexes, 10 minutes each with 30 second intervals per exercise.  We worked on technique with Cleans first, added overhead squats between complexes and finished with some juggling and pistols.

• Cleans
• Squat w/ KB in rack
• One arm Swings

Overhead Squats

• Squat to Overhead Press - single KB
• Single leg squat/back lunge w/ KB in rack
• High Pulls

Juggling and some Pistol Squats

Good job and thanks for coming down guys!

Workout of the Day - What's your focus?

Some days are for physically demanding workouts and some days are for technique, and some days are for both, depending on how you feel or what your goals are. Just don't give up technique for a hard workout.

When it comes to having a physically demanding workout, it does not mean sacrificing technique. Focus on technique every time you do Kettlebell workouts and not only will you get better but you'll be able to get more out of the workout. Train your mind to be disciplined enough to maintain good technique when your body is feeling the fatigue set in. If you deliberately practice improving technique through hours and hours of repitition and correction, then that is what your body and mind will revert to in a fatigued state. Don't be afraid to practice basic technique on a daily basis because your 'beyond that', or you think you don't need it.  Just enjoy the whole process.  I did it through 25 years of wrestling and it makes a difference.  The fundamental technique I practiced in my first year of wrestling was still part of my practice in my last year of wrestling. You need the fundamentals to excel and reach a higher skill level of technique or competition, or just plain progression/improvement.

Technique, Technique, Technique. Make progress everyday either by improving something within yourself or by making a positive impact on someone else.  I make an effort to improve myself with more knowledge and skills, getting a challenging kettlebell workout, and helping someone else learn, improve or just feel better.

Inspire others and don't be afraid to Be inspired by others.

Our Thursday workout consisted of a nice open warm up for about 10 minutes, then:

One arm Swings
One arm Jerks
One arm Snatches

Overhead Squats - one arm
Windmills

Dble KB Clean and Jerk
Dble KB Squats

Pistols

Cool down by chillin at the beach with some KB freestlyin'

The Tuesday Crew - Workout of the Day

I think we had a good workout today with Roger, Mike O, and Stevie D from TVS in Irvine. Sorry no pics but next time for sure. We didn't want to embarrass Stevie D on his first day with The Tuesday Crew.

It's great getting more adventure seekers involved and sharing Kettlebell knowledge and training. Plus we just got our 16kg pro grade KBs so that makes more to look forward to in today's workout. It also feels more rewarding having the feeling that we got better today than just the fact that we got a good workout. That part is easy to do. Sometimes when you focus on learning and improving your technique you don't even realize you got a great workout too. 

We worked on Pistol Squats and Snatch technique today.  Stevie D ended up busting out a few pistols of his own, and I did my first left leg set of pistols...with the new 16kg. Mike O and Royger are kickin butt on technique, and feeling some new KB strength.

We started with a warm up with some joint mobility, round the world to fig 8 and halo. 

• Two arm KB Swings
• Swing catch Squat

• Walking Lunges
• One arm Jerk (OAJ)
• Alternate Swings
• Squat jumps

• Renegade row with push up

• Pistol squat practice

• Snatches 

Its always good to have some Snatches in the workout.

Tuesday Workout of the Day

Its amazing when you're out of town for a few days and you just feel the need for a workout. Too bad we can't have a KB at the hotel when we travel because walking into to some of the workout rooms at hotels can be straight depressing.  Needless to say, no workout from Wed to Sun.

I have decided to keep early week days the time for heavier more demanding Kettlebell workouts so on Sunday we did double KB Clean & Jerk for buddy build up sets (1-2-3-4-5 for 3 sets) but started with one arm Snatches - 5 sets,20 sec intervals. Finished with double KB squats and swings, with some juggling at the end.

The Tuesday Crew

Tuesday workout was at TVS with the Tuesday Crew; Roger, Mike O., and Mike H. again. Let's kick legs into gear for these guys and get the heart rate up.

Warm up Fig 8 holds, burpee with knee tuck jump, overhead carries with one arm swings

Sumo squats
Two arm swings

Walking lunge
Squat to press
One arm swings
Walking lunges

High pull, Snatch, Overhead squat

Plyo push ups
Two arm swings

Get ups
Russian twists

Good job guys!

Doheny B.Y.O.K.B. - Kettlebell Beach Workout of the Day

Today was our first Saturday group KB session at Doheny State Beach.  Although we had a somewhat misty overcast morning, being at the beach for a Kettlebell workout makes it all better.  A first KB workout for most of our crew today but it was a fun experience and good workout for all. It was great to have everyone there.

(Mike, Natalie, Steve, Mo, Jessica)

SWINGIN' IT AT DOHO!

Mo and his boys followed it up with a longboard surf session.  We"ll make sure to bring our boards next time.

Workout of the Day

Warm up, Halo, Fig 8, 360 around the world, 180 twists, single stiff leg deads...

Focus on Swing technique and Rack position, and a little Snatch technique.

Swing catch Squat

Two arm swings

Tabata:

One arm KB Push Press

Overhead carry

One arm Swings

Step ups (each side)

Alternate Swings

Renegade Crawl

KB Push ups

High Pull, Snatch

Juggling and open technique

     

Monday, Monday - Workout of the Day

Unfortunately, it's been almost a week since my last kettlebell workout. I worked out last Tuesday with Roger after work, then went to work in Reno until Saturday.  Kind of lazy on Sunday and surfed in the afternoon but needed KBs today. The focus was on legs, but always incorporate swings and a few sets of snatches.

Warm up and joint mobility

Squat to Push Press

Swings – Alternating

Pistol Squat

2 arm swings with some juggling

Single arm row

Push ups

Lunge

KB high pull

One arm KB Snatch

Dble KB high pull

Dble KB rack squat

Overhead Squat

Swings and KB Juggling

Memorial Day - Kettlebell Beach Workout of the Day

Since our last training session consisted of more legs, I decided to practice a double kettlebell version of the long cycle with added squat.

Warm Up

Joint mobility

360 around the body, fig 8 hold/lunge to hold, Swings

Single KB overhead walk

Alternate Swings

One arm Push Press

One arm Swings

Dble KB Clean, Jerk, Squat

Swings with Juggling

Get up sit up

Check out this fun IKFF workshop

You'll love this one. Very inspiring and fun.

Remember, blue KBs are 12kg, yellow are 16kg, purple are 20kg, and green are 24kg

and if that doesn't translate, multiple times 2.2 to get pounds.

A Few Suggested Videos to Get Started

>>>Click Here to Check out My You Tube Channel<<<
for more Kettlebell Videos 
<<Be sure to see Playlists>>

Two for Tuesday - Kettlebell Workout of the Day

Today was a fun workout in the parking lot after work with Mike O and Roger from my office. This is Roger's second kettlebell workout and Mike O's first. I like to introduce new people to Kettlebell training and teach technique. Hopefully they will get excited about it and enjoy the Kettlebell training, and I get to refine my skills and technique as well.

Warm Up

• Joint mobility
• 360 rotations with KB, Halo, 
• Squat holds into a pendulum, one arm 180 rotations 

Sumo Squat
Single leg stiff leg deadlift
Focus on rack position
Push press, overhead hold carry then repeat on other side
Focus on Swings

Swing catch squat

Renegade row
Push ups

Lunge
One arm swing

Fig 8s

Doheny Blues Fest - Kettlebell Beach Workout of the Day

Warm Up

• Joint mobility
• 360 – 180 rotations
• Halo
• Squat hold pendulum
• Fig 8 hold
• KB overhead walk

Fig 8 lunge to hold

Alternate swing, swing catch

Press hold carry

Single KB Overhead squat

High pull

Pistol squat

Active rest

Snatch

Overhead carry

Clean

Thursday - Kettlebell Beach Workout of the Day

Warm Up

• Active stretch
• Joint Mobility
• Halo      
• Fig 8 - hold

Swing Flip Squat  
Alternate Swing

KB Bear Crawl - Push Ups

Single KB Step Up
Dble KB Swing

KB Bear Crawl - Push Ups

Dble KB Squat
Dble KB High Pull

High Pull - Snatch

Cool down

Wednesday - Kettlebell Beach Workout of the Day

Warm Up

• Fig 8 (to hold), Halo
• Single Clean to hold, Swing Clean Squat, Alternate Juggling

All single side then switch (3 cycles)
Push Press
Clean
Squat

>>>Push Press, Clean, Squat Press

Single KB Row
Push Ups

Snatch

Wednesday - Kettlebell Workout of the Day

Warm Up
Fig 8 (to hold), Halo
Single Clean to hold, Swing Clean Squat, Alternate Juggling

All single side then switch (3 cycles)
Push Press
Clean
Squat

>>>Push Press, Clean, Squat Press

Single KB Row
Push Ups

Snatch

Sycamore Creek Trail - Kettlebell Workout of the Day

Saturday - Workout of the Day

Warm Up
Fig 8, Halo
360 around the world
Swings
Overhead carries

Rack Carry

Alternate Swings
Squat Press

Rack Carry

Single Rack Lunge/Single Leg Squat
Alternate Swings

Rack Carry w/ Alternate Push Press

Double KB Rack Squats
Double KB Swings

Rack Carry

Alternate Swing Juggling
Double KB Rack Squat

Rack Carry w/ Alternate Push Press
Dble KB Swing
Rack Carry
Dble KB Rack Squat
Rack Carry w/ Push Press
Single KB Snatch

Tuesday - Kettlebell Workout of the Day

Warm Up
Joint mobility

Alternate Swings
Swing catch Squat

Fig 8 to hold
Single KB Squat  Press

Clean, Squat, Swing (each side)

Renegade Row, Push Up

Single KB Snatch
Single Overhead KB Squat

Dble KB Bent Row
Push Ups
Dble KB Stiff Leg Deads

Single KB Lunge Hops

The Kettlebell is a traditional Russian fitness tool made of cast iron that has been around for almost a century.  It looks like a canon ball with a handle on it. This shape allows for center of mass positioning while perform ballistic and swinging type of motions typically used in sport and athletics.  Kettlebell training is a full body type of functional training that incorporates a tremendous amount of core strength and develops endurance, flexibility, power, and full body strength and conditioning. 

Swing it! Clean it! Snatch it!