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Kettlebell Icon

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Christina Perez
• Friday, 06 November, 2020
• 7 min read

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Eric Mistake and Colleen Colon were both at Equinox Printing House in New York City when they caught each other’s attention. The two formed a bond immediately once they realized their shared love of kettle bells, Animal Flow, and VIP training.

“I’m generally very reserved, and Colleen has taught me to take risks and share more of myself with the world,” says Mistake, who helped Colon master the pistol squat after she’d been working toward the goal for years. To create the aspirational flow in the video above, they took turns adding one exercise at a time.

One of the most important elements of kettle bell training is the hip hinge, Mistake notes. The workout: Perform the sequence as a reverse ladder, first doing 9 reps of every move, then 7, then 5, then 3, then 1, which will simulate the flow in the video above.

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Snatch Stand with feet wider than shoulders and a kettle bell a few inches in front of you. With a straight spine, hinge at the hips, bend the knees, and grab the kettle bell with the right hand.

In one fluid motion, drive through the hips and knees to stand tall, bring the kettle bell to shoulder-height, rotate the palms forward (with the kettle bell resting on the top of the wrist), and press it overhead. Clean Stand with feet wider than shoulders and a kettle bell about a few inches in front of you.

With a straight spine, hinge at the hips, bend the knees, and grab the kettle bell with the right hand. Reverse the motion to return to the overhead position for one rep. Continue, starting with the swing.

Half-kneeling halo Perform a reverse lunge to assume a half-kneeling position with left knee down, right foot planted. Hold a kettle bell in front of your chest, with the left hand on the handle and the other on the bell.

In one fluid motion, swing the kettle bell between your legs, transfer it to the left hand, bring it around to the front of the body, transfer it back to the right hand, and re-rack it by the shoulder for one rep. Keep your spine straight and core engaged throughout. When she is not analyzing elite sport on live television, Gabby Logan is a passionate advocate of the humbler world of midlife fitness.

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Deprived of the camaraderie at her regular farm fitness and yoga classes, she is turning to her family for support. But Reuben, a member of the Wasps' rugby academy, is less keen to train with mum and dad.

The spring lockdown had already shown her that building a home gym last year was a wise move. But to avoid feeling isolated she is also doing online classes with her trainer Mel Dean, barre teacher Vicki Anita and yoga instructor Emily Rogers.

“At seven in the morning, you see everybody on the big grid , they’ve got their equipment out, then they put their cups of tea down and everybody gets on with it.” Logan was a talented young gymnast who represented Wales at the 1990 Commonwealth Games, aged 17, before retiring due to sciatica.

“When your hormones change, particularly as a woman, you’re prone to osteoporosis but building strength helps your bones,” she insists. I'm always trying to jump with one leg, just on my own, to see if I can do this.” She says it’s essential to “keep shocking your body” with fun and creative exercise ideas as you age.

Logan has adapted her diet with age, so she now eats less red meat and more seasonal veg and fish. She is particularly keen to protect her spinal health, having learned how people walk differently if they lose their flexibility.

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“But I had sciatica as a gymnast, so I know back pain is hideous: it’s worse than childbirth, from my experience, and I gave birth to two kids in 20 minutes.” On drab days she tries to harness the same creativity she pours into her fitness regime in a bid to lift her mood, by hunting for a new family movie, scouting a fresh walking route, digging out a board game or pursuing a new hobby.

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Sources
1 www.muscleandfitness.com - https://www.muscleandfitness.com/routine/workouts/workout-routines/kettlebell-workout/
2 www.menshealth.com - https://www.menshealth.com/uk/building-muscle/a758657/the-7-best-kettlebell-exercises-to-build-muscle/
3 www.healthline.com - https://www.healthline.com/health/exercise-fitness/kettlebell-workout