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One of the great things about having a pair of kettlebells in the house and knowing how to use them… is the ability to get in a great workout while doing something as mundane as cooking breakfast.
Here’s a simple recipe that rids the world of unborn chickens and tastes like victory: Continue reading
Over the years as an instructor/coach/teacher I’ve noticed a particular phenomenon where some very experienced students begin to lose confidence in their skill sets although it’s clear that they’ve come along way and accomplished a great deal while novice students are typically over-confident despite their relative lack of skill. I’ve seen it time and time again where people who are objectively much better than they have been in the past perceive they are no good or getting worse. The perception of getting worse or better at a skill is often a matter of choosing your perspective and objectively tracking your progress. If you’re not tracking your workouts and objectively measuring progress, then the only standard you are judging yourself against is perfection and you’ll never measure up.
One of the great things about kettlebells is their unsurpassed versatility which allows for incredibly efficient training sessions.
Today, after teaching my group and private classes I had 15 minutes to myself and was able to get in a nice little practice session with two 24kg kettlebells and a 16kg.
In just under 13 minutes I did the following [Watch the video]:
Level I techniques
- Double Kettlebell Swings
- Double Kettlebell Cleans
- Double Kettlebell Presses
- Double Kettlebell Front Squats
- Double Kettlebell Snatches
Level II techniques
- Double Kettlebell Push Presses
- Single Kettlebell Bent Presses
- Double Kettlebell Clean & Jerks
- Single Kettlebell Windmills
- Stacked Kettlebell Presses
- Double Kettlebell Windmills.
Looking back it was a nice little practice. As far as changes go, I’d add in Getups and a pulling motion (Pull-ups with the 24kg on my foot) or Renegade rows if no pull-up bar were available. For a “Finisher” I’d wrap up with a hard set of one of the featured ballistics (swings, snatches, or clean & jerks) then stretch everything out with some windmills.
My original intent was to simply film myself performing a variety of StrongFirst Level I & Level II kettlebell techniques for the sake of review and analyzing the video to determine what I need to work on. But, watching it I realized that this may also give people interested in kettlebell training a sense of how efficient a kettlebell session can be as well as see how some of the single kettlebell techniques can be progressed to more a challenging level.
John Scott Stevens
Omaha Elite Kettlebell
When all you have is 15 minutes, nothing beats the efficiency and versatility of kettlebell training.