Weekly Practice

October 10, 2010 at 1:39 pm Leave a comment

Here’s a favorite one for beginners, intermediate and advanced kettlebell users.

For beginners you will work for 30 sec and res for 30 sec between every round, perform as many rounds as you can in 15 minutes

For intermediate and advnaced you will work for one minute and rest for 30 seconds between each round. Per form as many rounds as you can in 20 minutes

Performing the ballistic swing exercise with each of the stabilityand stretching exercises below you will condition your swing to become more powerful and stronger. Eventually you will start to swing heavier bells and have more endurance during your weekly practice. Have realistic expectations, you will not mysteriously reach your strenth goals after one practice session, however you should notice a differnce in the power you generate in your swing as you move through your 15 or 20 minute session. This would be recommended to practice one time per week. Enjoy!

    Beginners Practice

Pick 1 moderate size kettlebell
Hip Stretch R – 15 sec
Hip Stretch L – 15 sec
Rest 30 sec
Two hand Swing – 30 sec
Rest – 30 sec
Hip Bridge – 30 sec
Rest 30 sec
Two Hand Swing – 30 sec
Rest – 30 sec
Plank – 30 sec
Rest – 30 sec
RINSE & REPEAT for a total of 15 minutes; or 15 rounds if using a Gymboss. Click here to get your gymboss today!
If this feels too easy, shorten your rest periods to 15 seconds, then progress to using 3 differnt size kettlebells and preform with the 15 sec rest period. After you feel comfortable with this, you can begin the
Intermediate / Advnaced Practice below.

    Advanced / Intermediate Practice

Pick 3 kettlebells of varing sizes, challenge yourself, but make sure you can swing the heaviest for 30 sec with good form
Hip Stretch R – 15 sec
Hip Stretch L – 15 sec
Two Hand Swing – 30 sec
Rest 30 sec
Hip Bridge – 30 sec
Two hand Swing – 30 sec
Rest 30 sec
Plank – 30 sec
Two hand Swing – 30 sec
Rest – 30 sec
RINSE & REPEAT for a total of 20 minutes; or 20 rounds if using a Gymboss. Click here to get your gymboss today!

Want to train with us in the Brentwood / Franklin / Cool Springs area – check out our TWO WEEK FREE TRIAL at Tennessee Kettlebell NOW!

Want to train in the Nashville Area – check out our TWO WEEK FREE TRIAL at Nashville Kettlebell NOW!

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Entry filed under: Kettlebells, RKC, Training and Workouts. Tags: , , , , , , , .

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