This is where I have to be the bearer of sad news, as far as I’m aware Organ has actually not programmed any kettle bell workouts, I’ve been searching and not found any info. But, if he had put a KB workout out I believe it would have looked something like the following to work on strength, explosiveness, and cardio.
The work is to be performed explosive and intense, you clean the kettle bells into racking position and wait for the timer to start, at the beep you start your Gorilla Cleans by dropping one side into a hang clean, you pull it straight up while dropping the other side. Left + right equals one rep. You then return the weight dead to the ground and immediately move into the sprawl dead lift.
The sprawl is body weight and doesn’t demand that much as you pop your hips down to the ground, from there you explode up and pull the feet in to place them right in position for the dead lift that follows. Gorilla Cleans and Dead Snatch : Use a heavyweight that allows you to complete the reps with good form and technique.
Reduce weight or reps over rounds as you find that you can’t maintain the same explosiveness. If Joe was in need of a little finisher for some reason, well, then I’m sure he would pump out 50 of these babies FOR TIME.
Taco Fleur Russian Gregory Sport Institute Kettle bell Coach, Caveman training Certified, IFF Certified Kettle bell Teacher, Kettle bell Sport Rank 2, HardstyleFit Kettle bell Level 1 Instructor., CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Lesson Planning Certificate, Kettle bells Level 2 Trainer, Kettle bell Science and Application, MMA Fitness Level 2, MMA Conditioning Level 1, BJJ Purple Belt and more. After all, he is a 10th planet Jujitsu black belt by both Eddie Bravo and Jean Jacques Machado.
The charismatic UFC commentator is also a big fan of strength and conditioning on top of martial arts. He leads a really healthy lifestyle that includes squeaky clean nutrition and grueling conditioning sessions.
Through the years, and thanks to MMA and high-level grappling, it slowly evolved into a real science. However, just like with most elaborate aspects of life, it’s evolution also brought a lot of quasi-science with it.
Unless you have the platform to talk to the top people in the industry about very specific aspects of it. So, a JoeRogankettlebell workout means a program that’s based on the teachings of the truly best people for the job.
Although today it is accepted that kettle bells are a Russian “invention” there might be evidence that even wrestlers in Ancient Greece used these versatile tools. Even if we take it from Russian origin, it still gives kettle bells a good 200+ years advantage compared to other training tools.
Kettle bells definitely is the number one choice training tool for grapples if history is anything to judge by. Training with them doesn’t require much space and is fairly easy to master.
For Jujitsu, kettle bells mean you can train both strength, conditioning and power at the same time. The reason we went for a JoeRoganKettlebell workout today is precise because of Joe ’s love for kettle bells.
Roman has seen and heard it all, so he is the best filter to reduce all the nonsense and get eh the best possible workout routine to make you a real monster! Organ ’s training philosophy is just as important to understand as the moves in the workout.
To keep things uncomplicated, Roman likes simple, multifunctional moves, that actually make you stronger. Kettle bells fit his methodology perfectly as they do not put his body under too much undue stress.
He is a follower of Pavel Tsatsuline’s methodology, which leans towards training more often for less time than doing two-hour-long sessions. One main thing you’ll notice about the JoeRoganKettlebell Workout is the low number of repetitions.
Pavel likes to use a method called “greasing the groove” that means doing a fairly small volume of work, with moderate intensity, but doing it very often. Roman starts with 2 warm up sets of really light weights and 20 reps per exercise.
After warming up, Roman hits his kettle bell circuit which is the main part of the workout. Kettle bells are becoming a new fad in the world of working out and muscle building.
You pick up a kettle bell, swing it explosively and drop it. Workout routines using kettle bells focus on compound body movements and intends to strengthen you holistically.
Beginners are advised to familiarize the body movements with smaller kettle bells and gradually increase the difficulty. Beginners may want to start with these to get the feel of how to properly hold, move, and maneuver a kettle bell.
10-12 reps goblet squats 8-10 kettle bell row 5-8 reps kettle bell press (each arm) 16 reps kettle bell swing 8 shoulder halo (in each direction) 8 hip halo (in each direction) 8 around the leg pass (in each direction) 16 reps kettle bell swing Around 30 pounds is a good number for males and half of that for females.
If you are not confident with your shoulders, don’t pack on too much weight. Typically, seven to fifteen minutes of kettle bell workout can give you a good burn.
Kettle bell circuits is a form of high-intensity interval training and can send your heartbeat racing in just a few minutes! He has a lot of videos on the internet showing his athletic prowess and superb skill in training with a kettle bell.
In fact, when you expose it to an activity, it does its best to remember it and even improve you so that you can get better at it next time you do it! True, you may be able to load more iron on Olympic bars and gain bigger muscles with it.
But that does not nullify the fact that exercises, any form, can build you muscles! The better question would be “will I grow big muscles with kettle bells?”.
The idea for this 2-move full body kettle bell workout came from Pavel Tsatsouline, the man behind Strongest. He introduced Smetana training techniques from the former Soviet Union to US Navy SEALs workouts, as well as those of the Marines and other armed forces in the US.
In an interview with Organ, he mentioned his workout routine only consists of two exercises: kettle bell swings and dips. First, both of them are compound movements and use many muscles at the same time, unlike bicep curls, for example.
They also work most muscles in your body: the kettle bell swing is essentially a barbell dead lift alternative that uses more explosive movement, while the body weight dip compliments the kettle bell swing perfectly as it works the triceps and the shoulders most. So, instead of dips, we'll do push-ups as they work the triceps, the core and the pecs perfectly, maximizing the results in the shortest amount of time.
The Vivobarefoot Prius Lite shoes puts you in control of the movement and stabilization of your body. They are super flexible, breathable and ideal for workouts and walks too.
During workouts, you overexert your muscles and in order to help them repair quickly, you'll need protein. Protein should be supplied from a variety of sources including lean meat, fish, eggs, green vegetables, tofu, nuts and so on.
Shoulders definitely need warming up: resistance band lateral raises and squats are a great way to your heart pumped and joints mobilized. Using a percussion massage gun, such as the Hype rice Hyper volt, can shorten down the cool down period significantly.
The Elite is also Bluetooth enabled, has an OLED screen and customizable speed range too. Reach down and grab the kettle bell with both hands, keeping the back straight, bending the knees and holding your body balanced with your core, glutes and quads.
This takes some practice and be careful not to lean back too much as you can fall on your butt. Starting position is arms extended and shoulder-width apart whilst you are facing the floor.
Don't let your hip drop and 'sag in the middle' or push your bum out as you bend your elbows. Another very important aspect of doing push-ups is the position of the elbows.
Bringing them closer would work the triceps more, flaring them out is just bad form. Focus on the muscles you want to work throughout the exercise, not just on the way up but also as you lower your body.