Kettlebell Workouts

 Kettlebells are a great tool.

It’s a perfect stepping stone. It leads away from the flat world perspective of conventional fitness towards the 6 Degrees Of Freedom attained with innovative equipment like the Clubbell®.

Kettlebell workouts can make us stronger, faster, leaner and sexier. But more importantly, if we use them right they can make us better, more coordinated and more healthy.

There are so many innovative ways that fitness pros around the world are using them. And I’ve got a really good one I’d like to share with you (and an awesome deal for you), but first I want to look a bit more at what it takes to get the most out of your kettlebell experience.

You can’t just pick up a bell and start swinging away. Like any training implement, you need to learn the fundamentals. This is true even of two-dimensional exercises like the bench press. But it’s even more crucial for tools like the kettlebell which add open chained variability to the mix.

I’m lucky. I was spoiled. My technical foundation comes straight from Coach Scott Sonnon. No one breaks kettlebell training down like he does. And that’s because he bases it all on the Circular Strength Training® 7 Key Components of Structure. I got to learn from him first hand in Bellingham, Washington, but his Official Kettlebell Foundation DVD series is the next best thing. I’ve gotten tons of useful reminders and nuances by going back through this material recently.

But don’t take my word for it. Check out this clip of him teaching a key CST kettlebell exercise. Pay attention to all the nuances…

The other thing I love about Coach Sonnon’s approach to kettlebell workouts is that he takes what works and makes the most out of the tool. He doesn’t rely on dogma or on superstition. He doesn’t limit himself to just one “school.” He relies on his Circular Strength Training® foundation and adapts the tool to his bidding.

By taking that approach, you’re free to explore what’s around you. As I said earlier, there are tons of very cool kettlebell workouts from innovative coaches all over the world.

And it just so happens that I met one of them this past winter in Toronto.  His name is Chris Lopez. He’s an awesome coach and the father of four beautiful girls. So obviously he’s all about finding effective ways to stay in shape with limited time. This means he’s been doing lots of experimenting with various kettlebell training methods.

He sent me a copy of his new Kettlebell Revolution program last week. (Hmm, did Ryan and I start something with the Bodyweight Exercise Revolution?) It’s full of great ideas on how to use kettlebells for various goals.

My only criticism is based on my earlier affirmation that my exposure to Coach Sonnon has made me a total technique snob. Some of the exercise descriptions and demonstrations lack the nuances that I look for. But if you apply your CST Kettlebell foundation knowledge to Chris’s programs I think you’ve got a real winner.

Kettlebell Revolution is going to be available starting on September 8th. And Chris told me he’ll be offering it at 50% off for the first few days, along with some other bonus gifts to get things rolling.

But because I want to help Chris get the word out, and because I want to add a little CST power to your kettlebell workouts, I’m going to throw in a few goodies of my own if you buy Chris’ stuff through the link below.

Here’s what I’m going to give you…

Kettlebell Compensation Flow -> Everything we do repeatedly causes an over specialization that we need to deal with. If not, our training leads to diminishing returns and eventually injury. I created this Prasara Yoga flow for some of the kettlebell swinging students in my online personal coaching program. This flow truly is exclusive, you’ll be the first to see it other than a handful of my private students.

Kettlebell Keys Primer -> This short clip will give you the basics of proper kettlebell mechanics. For the full deal you’ll have to pick up Coach Sonnon’s Foundation series.

Intu-Flow Joint Mobility Primer -> Kettlebells can be tough on your joints, and the only system I’ve EVER seen address this properly is Circular Strength Training®. This little primer runs you through some of the basic Intu-Flow movements that’ll keep your joints healthy even under the load of heavy kettlebell training.

There you are. Three valuable goodies that I’ll throw in with Chris’ Kettlebell Revolution package.

Kettlebell Revolution <= Click here to visit Chris’ site

You can register to receive an update as soon as the program goes live. And you’ll automatically get your extra goodies from me when you order (through some special computer voodoo magic that I don’t fully comprehend).

In the meantime, if I get 15 comments on this post I’ll be back next week with a video tutorial of my current favorite kettlebell exercise. It’s one I picked up from Coach Sonnon’s Tacfit program. And it’s lots of “fun.” But I’m only going to film it if we get those 15 comments.

Cheers,
Adam

Comments

[Daniel spencer]

Kettlebells are great and always looking for more ways to train. I love em but at the same time i hate them too! Looking forward to your video.

[Martin Kelley]

As a competitive kettlebell lifter I look forward to your vid.

[rachel]

kettlebells saved me a ton in chiroprator bills this year. as long as i swing few mintues most days, my chronic back pain i've suffered with for years stays away. remarkable lower cross syndrome effect!

[Shane Heins]

Bring it on Adam, would love to have a peek at what's cook'in in the kitchen:)

[Henri Henell]

Exited to wait your vid. I use Kettlebells almost daily with BER - As IUKL/IKSA club instructor should do ;-)

[Andrea]

Hi Adam,

I want your KB video. I like your videos because I am also a total technique snob and you are good for my mirror neurons to learn. :-). Just kidding but I really believe it is important to watch people who deliver good movement quality.
I use KBs for conditioning. That means the good KB coaches out there (RKC or AKC ) are too specialised in their techniques and protocols for me. I want to know the finer points and the important kinetic or fascial principles so Sonnon's KB Foundation should be the best option.

[Chris Martin]

Go for it Adam!

I have your book and most of Coach Sonnon's DVD's and the Tactfit program.

All of the materials from you guys are top notch!

[Greg Thomas]

I included this exercise in my workouts when I first saw this video and the accompanying article by Coach Sonnon. I think that was a couple of years ago.

It's a great exercise. However, one point of clarification:

At 1:06 Coach Sonnon says "Slightly round your back as you follow with your eyes underneath . . . . You don't want to keep a straight back here, this is more of a powerlifting move."

When I heard that I misinterpreted what Coach was saying and over-rounded my lower back. Because of that misunderstanding, this exercise kept hurting my back, even at very low weight.

Watching the video more closely I believe that what Coach is advising is to not keep your back vertical as in the squat (powerlifting) position. However you do retain the natural concave curvature in the lower back: Don't try to round--make convex--that part of the back.

My misunderstanding--not Coach Sonnon's mistake.

I agree with Coach Sonnon that this is a great exercise--as long as you don't make the mistake I was making.

Coach Steer once posted a video tutorial of a swing done with the same form. May have been with a dumbbell. I'd like to see that video again for comparison.

Greg T

[Kettlebell Workouts review]

cant wait to watch the video, and i nice way to start working out, inside the house or outside if can be permitted.