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Have fun, concentrate on moving well and transform your body! On a 21-minute clock, as many rounds and repetitions as possible (AMAP) perform the prescribed work in the order written.
Score is a number of rounds and reps completed (including sit-ups) in 21 minutes. In the third AMAP, penalty for breaking at any time during the cleans, front squats and clean-and-jerks is 10 push-ups.
Double Kettle bell Hang Cleans (2 × 16/12 kg) Front Squats Full Snatches In the second AMAP, if athlete breaks during the set of 1-2-3-4, penalty is 10 crush-grip push-ups (palms on a single kettle bell).
A Kettle bell Tater is a kettle bell swing into a front squat, in which the bell is flipped at the top of the swing and again at the top of the front squat. In this workout neither a jump nor an overhead clap is required, either.
I thought it would be helpful to list and explain all these kettle bell terms so you can better understand what they mean. The kettle bell swing clean is similar to the dead clean except a slight swing is used in between the legs generating momentum to take the kettle bell up and into the racked position on the chest.
The exercise starts with the kettle bell overhead with a locked straight arm, you then reach down with the opposite hand and touch the toes before returning to the upright position again. The goblet squat is a kettle bell term where the kettle bell is held upside down with both hands while you perform a deep squat ensuing that the thighs reach parallel with the floor.
The kettle bell slingshot is the perfect warm up exercise and great for beginners. The kettle bell is passed around the body at waist height with the arms kept straight.
For mobilizing the shoulders the halo is an excellent kettle bell exercise. With the kettle bell held in between the shoulder blades you bow forwards keeping the back flat.
Our strongest movement pattern that takes the kettle bell from the floor to around knee height while keeping the arm and back straight. Kettle bell Single Arm Dead lift An exercise position that involves kneeling on the floor with both knees and the body upright.
Exercises are performed from the tall kneeling position, most commonly the overhead press. The jerk press is a two part movement again that helps lift the kettle bell overhead.
You start with a little push press to assist with the momentum of the upward motion and then drop underneath the kettle bell and finish with a straight arm. Momentum is used from the squat to help drive the kettle bell overhead.
The kettle bell is then flipped over and swung back down in between the legs and the exercise repeated. A single or one leg squat is performed while holding a kettle bell with two hands.
When the kettle bell is sat in the racked position against the chest this is classed as being in the hole. From the hole you have less of a mechanical advantage due to your arm position when pressing overhead.
The push press or jerk is often used to overcome the problems of the hole. When the kettle bell is turned upside down so the handle is pointing downwards then this is referred to as bottoms up.
Be careful, eccentric loading leads to muscles soreness. If you squeeze and get tight throughout your body you can ‘up regulate’ your muscle activation and become even stronger through irradiation.
When training increasing muscle then the time that the weight is actively held under tension is important. Pyramid training involves adding or subtracting: exercises, repetitions, rest periods or changing the weight after every round or set.
Another type of pyramid training, similar to ladders except the amount of repetitions is reduced each set. Made famous by Mr. Tabatha but developed by the Japanese Speed Skating Coach, this type of training uses short periods of intense exercise followed by a short rest period of half the work interval.
I remember performing a very tough kettle bell HIIT workout of 60 seconds of 32 kg cleans many years ago. When you add in a press you gain the benefits of more core involvement and shoulder conditioning as well as cardio.
You should keep the work and rest periods brief to encourage full commitment and maximum effort for every round. Next, sticking to the Tabatha protocol you can integrate somebody weight exercises to increase the intensity even further.
Another full body workout that takes in some nice lateral movement for the legs and glutes. Kettle bell Tabatha workouts are very effective for both beginners learning a new exercise and for the more advanced athlete looking to be efficient with their time.
Tabatha workouts have also been proven to drastically improve your cardiovascular threshold and burn fat more effectively than slow steady rate cardio. Tabatha workouts have been proven to dramatically improve your cardiovascular threshold and burn fat more effectively than using slow steady rate cardio.