Kettlebells & Co | Coach

Kettlebells & Co

Phone: +61 417 057 056

Address: DJ's Gym, 13 Palmerston cres 3205 Sth Melbourne, Victoria

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25.01.2022 Swing vs Deadlift We tested the Swing on a Force Plate and the 24kg Kettlebell generated a ground reaction force in excess of 2x Bodyweight. (the 32kg shown here produced greater numbers) In other words, this is a force of more than double my bodyweight which had to be absorbed then used against the resistance... rapidly. This figure puts it in the ballpark of a 90kg deadlift.... The benefit of swings vs deadlifts?... the swing utilises a lighter load which is delivered in a explosive & powerful action. Strength x Sleed = Power. The deadlift takes longer to complete the rep, with focus being on pure strength delivered over a ‘slower’ time frame. You should do both... the deadlift makes you strong, and the Swing makes you strong and athletic.

25.01.2022 The Get Up - Quick Tips Today’s workout was 10 Get Ups (@ 28kg)... and that’s it. Everything you’ve heard about this exercise is true... too many benefits to list here, but here are 3 tips to help you along.... 1) Safety First when starting off - press with both hands to get the Kettlebell into position... same when lowering. 2) Take the option to reposition the front leg ie line it up with the back leg, instead of pivoting on the rear knee before you stand. This may feel better on the knee cap. 3) On the way down, place your hand on your thigh to initiate the torso to move to the side... this allows the leg to easily sweep through. Final thoughts: when you work with a challenging weight, keep it slow and smooth. Even with only 10 reps total, that was more than enough. It’s a deceptive exercise that will punish you if you goof off or rush it. Get someone to spot you if you are new to it. Throw in some swings, and you have a perfect whole body workout.

23.01.2022 Simple does not mean easy. Goblet Squat, Strict Push up & Sit ups. Round 1) 20 reps of each... Round 2) 15 reps of each Round 3) 10 reps of each Round 4) 5 reps of each You may be surprised at how much your back and biceps work during the Goblet squat... choose a challenging weight and keep your form strict.

20.01.2022 Here’s another good one for you. Front Squat x 10 Overhead Press x 5 (L + R) Swings x 20... 5 Rounds The front KB squat is awesome... the arms are going to love it The Overhead Press will take care of Shoulders, Triceps, & Core. 5 reps each arms with a decent load will feel just right. The Swing is the Thing... one of the best for whole body Strength & Power! Remember to always focus on technique, not the load

16.01.2022 I’ve always wanted to do that The swing is the Thing... just goofing around in between sets to see what the power in the hip extension would look like with a 12 kg Kettlebell (thanks to my 5 y.o camera girl) ... on a serious note, there is a difference between a ‘squat & front delt raise’ often mistaken for a swing, to the actual swing... which has some serious ‘float’ at the top . Today’s workout was 300 swings (32 kg), broken down into 15 sets of 20 reps with min 3 min t...o 10 min rest between sets. Not practical if you work out in the gym, but awesome workout if you have the time at home. A couple of weeks ago, I did 30 sets of 10 reps which felt challenging, but today felt very do-able even with higher reps per set. It’s amazing how quickly the body adapts & improves.

15.01.2022 Yogi’s blend of Strength & Mobility Bulgarian Split Squad x 10 (L + R) Swings x 20 Squat / Cobra / Squat x 10... 5 Rounds The Bulgarian Split Squat is awesome. There’s no hiding... it’s one of the best for isolating the quads, glutes & hammies. Use a step or bench. The Swing is the Thing. By now we know that it’s one of the best for whole body Strength & Power. The Squat / Cobra Mobility flow can be deceptive. Practice the deep squat - lift your chest and extend your arms up and away... this prevents your back from flexing and helps with maintaining a neutral spine. Walk out into plank, lower your body before you press back into Cobra (back extension) and reverse back up. Note: if you struggle to get into a deep squat with arms overhead, leave the kettlebell between your legs and lightly grab it to maintain your balance... knees out, and open up the hips.

15.01.2022 Torsonator & Swings. 10 of each (L & R), then 20 Kettlebell Swings. 3 Rounds. Focus on technique, not the load.

12.01.2022 Kettlebells & the Art of Movement. Swings x 10 Windmills x 10 (5L + 5 R) Goblet Squat x 10... Half Get up x 10 (5L + 5 R) 5 Rounds, then: Burpees x 50 (one set only at the end of the workout) Gab’s working weights in this video: Swings 28kg, Windmills 8kg, Goblets 12kg, Half Get Ups 10kg. Choose a weight that is good for you... always focus on perfect technique, not the load.

08.01.2022 A couple of new favourites. The Dead Stop Swing and the Single arm Depth (or Deficit) Push up on KB. The Dead Stop Swing feels different to regular Swings. There’s more knee bend, and seems to work the lats more. It takes more energy at the beginning of each rep from a dead stop... in other words, the lack of momentum makes it harder. Remember to pack the shoulders and drive the feet into the ground as if to ‘jump’. The Push up variation shown provides an awesome stretch thro...ugh the chest & shoulders... press with both arms, and finish with a single arm support at the top. Maintain hollow position through your trunk and your core will love it. If you’re not up to this, scale back to any push up variation that works for you. The workout: 20 x Dead Stop Swings 20 x Push ups (10 each arm) 20 Sit ups 3 Rounds

06.01.2022 Swings & Get Up’s. There’s something really great about this combination. Between the two, you have a productive and efficient workout covering most of the muscle and joint actions. It touches on strength, power, stamina and mobility. Can’t do single arm swings?... use two hands. Can’t do a Get up?... practice a half get up. Practice these movements until you get them. It may take weeks or months but the rewards will be worth it.... Swings x 10, then Get up x 1 Alternate between Left & Right arms for 10 sets. (total of 100 swings & 10 GU’s) Take your time and focus on form. It should feel like practice. Need extra? Finish with 100 Wall Balls.

05.01.2022 Boxing & Kettlebells - a perfect match. Round 1) 3 min Boxing Round 2) 3 min KB Circuit Round 3) 3 min Boxing... Round 4) 3 min KB Circuit Round 5) 3 min Boxing Round 6) 3 min KB Circuit Rest 1 min between Rounds Mix up your Boxing - use bags, pads or paddles... or spar with a partner. KB Circuit: I min of Swings, then straight into 1 min of Single Arm Plank (30 secs L & R), then straight into 1 min Sit ups. Stretch & Warm up as needed... total time of workout (including rest) is 23 min. If you’re not used to high rep swings (you can get up to 80 reps in a minute...), break it up or reduce the weight.

04.01.2022 The Goblet Squat - The Good, The Bad & the Ugly... and what I learnt from having a crack at 5 x 5 reps (@ 32kg) THE GOOD : Holding the Kettlebell in front of your chest forces you to engage a lot of muscle. The following day, there was pleasant soreness in the biceps, shoulders, upper back and traps. In fact, the biceps worked hardest due to the strong, fully contracted, isometric contraction... that’s a great way to get em’ strong. It allows for a deep and safe squat due to ...the strong neutral torso position... the offset centre of mass helps with balance, and it was easy to open up the hips and drive the knees out. THE BAD: Doesn’t feel like you’re squatting 100+ kg’s. The upper body wanted to give out first and It felt more like a whole body exercise rather than just legs. On the flip side, I felt that the range of motion and extra depth compensated for the lack of ‘heavy’ weight thus making the legs work deceptively hard. Personally, I found this to be a good thing. THE UGLY: I can see how if you don’t keep good, ie: strict form, the Kettlebell will punish you. Go too heavy or too many reps, and your arms & torso will collapse. Not a good outcome. You gotta keep it safe. FINAL THOUGHT : I’ve had beginners, including oldies, through to athletes enjoy this exercise. It makes people aware of good posture and promotes good movement... and it does this through the ability to counterbalance with the KB. The experienced guys discovered some new muscles with no soreness or strain in the lower back, and improved hip mobility. I’m giving it 5 stars