Weekly Practice from the Hardstyle Diva

February 20, 2011 at 8:00 pm 4 comments

How can you progress to do a get up with a heavier size kettlebell?
I did this progression on myself to get back up to doing multiple get ups with a 24 kg kettlebell. I had not been practicing heavy get ups and realized I missed being able to just pick up a 24kg and feel 100% confident in the movement. I also tried this progression with our group training class recently and all of the students were able to perform a get up with a kettlebell they had not previously.

** If you are trying a new size kettlebell for the first time, be sure to have a partner to spot when you make your heavy bell attempt.

Choose a your normal size Kettlebell for a Get-up -then select one smaller and one lager. You should now have three kettlebells of varying sizes.
1) Begin using your smallest size bell and perform 3 get ups in a row per side.
2) Now switch to your medium bell and perform 2 get ups in a row per side
3) Lastly switch to your heaviest bell and perform 1 get up per side



I will stress again, if you are lifting your heavy bell for the first time, be sure you have someone to spot you on your attempt.

Perform the above progression 2 -3x. Not only will you find you may be able to lift a heavier bell, but you also got a nice 15-20 minute practice.

I would now follow this up with Swings – heavy of course. Set your timer for 10 – 15 minutes and again choose 3 bells. Using the protocol below, enjoy!
1) Light Bell – 20 swings – perform 3 rounds with 1 minute rest between rounds
2) Medium Bell – 15 swings – perform 3 rounds with 30 sec rest between rounds
3) Heavy Bell – 10 swings – perform 3 rounds with 15 sec rest between rounds


I also added the short video below by Dave Whitley, Master RKC (aka Irontamer), with some pointers on performing his “Furnace” workout.

Enjoy and let me know your feedback!
~hd

Advertisements

Entry filed under: Kettlebells, Uncategorized. Tags: , , , , , , , , .

Weekly Practice from the Hardstyle Diva Dragon Door TV – “Heart”style in the month of Love

4 Comments Add your own

  • 1. Faizal Enu  |  March 1, 2011 at 11:01 am

    Can believe I never saw that before — I am going to put that into practice TODAY.

    Thanks to both you and Dave!

    Reply
    • 2. Hardstyle Diva  |  March 1, 2011 at 6:25 pm

      Thanks Faizal! It’s definitely nice having great minds close to home 🙂

      Reply
  • 3. Russ Moon  |  March 1, 2011 at 4:07 pm

    To the point, you are waving the load within the training session.

    That kettlebell you are swinging looks like a Beast from here….I would love to hear the regime that built that power.

    Thank you for sharing.

    Reply
    • 4. Hardstyle Diva  |  March 1, 2011 at 6:23 pm

      Not the beast, although I think it is a a 40kg. Fun times!

      Reply

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Trackback this post  |  Subscribe to the comments via RSS Feed


Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 19 other followers

Tennessee Kettlebell

Russian Kettlebell Certified Instructor

RKC Instructor- Get Certified

Buy Kettlebells Here

Be Strong Be Amazing- KettleBells for Women

Calendar

February 2011
S M T W T F S
« Nov   Mar »
 12345
6789101112
13141516171819
20212223242526
2728  

Twitter w/ Tennessee Kettlebell

Tennessee Kettlebell Fan Page

Kettlebell Goddess

KettleBell Goddess DVD Plus Kettlebell

Better Workout Better Results

Enter The Kettlebell From Russia With Tough Love TENNESSEE KETTLEBELL

GET HKC Certified

HKC Certification

RKC Certification Workshops — Register Today!

Become an Elite Trainer

%d bloggers like this: