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Unlock more categories containing advanced filters for 5x more popular workouts Find the workout you want with advanced filters like modality (gymnastics, weightlifting, cardio) and target area (upper body, lower body, core) Get 100+ new Words each month Access 365 days of workout inspiration from our Won Calendar and no more ads ! Use these brutal kettle bell workouts to expand your fitness through a variety of fun and challenging Won formats.
Burn fat and build mental strength now. These Brutal Kettle bell Workouts will test and push your fitness and mental strength to the limits!
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.
For the dead lifts, both kettle bells must start and end on the ground between the athlete’s feet. “The Bellows” is a kettle bell benchmark Won created “to give athletes the challenge of a high rep clean met-con technique… It’s a raw, primal workout that’s just about gritting your teeth and hanging on while your grip starts to fade and your legs start to shake.”
The workout was created by coach Luke Downing @lukeydpt (NASA Certified Level 3) based in the UK, who said he designed it to “put his athletes through a lower body conditioning workout that would teach them to correctly use their posterior chain as well as the power transfer from the floor upwards.” The workout was first introduced at Downing’s kettle bell camps and kettle bell training program, “The Graft.” He incorporated the kettle bell tater as “it’s a great option to the clean without any of the technique points slowing down the intensity for the less experienced athlete.”
“The combination of the sprints, swings, and taters … force the athlete to dig deep in order to complete this workout .” Unlock more categories containing advanced filters for 5x more popular workouts Find the workout you want with advanced filters like modality (gymnastics, weightlifting, cardio) and target area (upper body, lower body, core) Get 100+ new Words each month Access 365 days of workout inspiration from our Won Calendar and no more ads !
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.
Kettle bell exercises that are less dynamic and involve a feeling of ‘grinding out the reps’ for strength building purposes. The kettle bell overhead press is an example of a grind based exercise.
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.
The kettle bell offers a very challenging balancing act when bottoms up. Eccentric training is useful for building strength for more difficult concentric exercises.
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.
The exercise community uses lots of different terms in order to describe different types of workouts. A general fitness training term, sets refer to a group of repetitions.
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.
Tabatha Interval Training has been proven to increase your Aerobic and Anaerobic threshold much quicker than steady state cardio lasting 60 minutes. Variations — try changing the weight each round, so you can start light and go heavier or move from heavy to lighter.
Benefits — the kettle bell bob and weave encourages lateral or sideways movement that is often neglected in workouts. The bob and weave will not only increase your cardio capacity but will also develop good strength and mobility in the legs and hips.
Variations — try changing the weight each round from lighter to heavier and vice versa. Using just one hand puts more strain on the shoulder joint and also pulls the body into rotation so you get more core activation.
Swinging nice and low will enable you to quicken your pace whereas head height will give you more hang time. Benefits — the clean is a full body movement that when performed at a good pace will really elevate your heart rate and strengthen your hips, legs, core and back.
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.
Benefits — high pulls are the prime candidate for an advanced Tabatha workouts, they are fast and super cardiovascular. You will also get lots of activation of the muscles in the back of the body as well as the hips, glutes and legs from this exercise.
Variations — try changing weight each round to see how it impacts your high pulls speed Benefits — the snatch is an advanced kettle bell exercise but excellent for Tabatha workouts due to its intensity.
Benefits — double lunges are tough on the legs, you can expect to be sore from this exercise and have your cardio seriously tested. Variations — if the full movement is too intense you can always put your foot down briefly between forwards and backwards lunges.
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.
Benefits — adding push-ups to this workout means you hit the only area that swing is not able to address, the chest. Benefits — as if squatting and pressing was not enough adding floor based fast mountain climbers cranks your heart rate up even higher.
Benefits — another full body blast that is tough on the core muscles and cardio as well as the shoulders. Benefits — you’ll be glad of the bob and weaves during this workout because your heart will be racing from the high knees.
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.
You can increase your Aerobic and Anaerobic threshold much quicker than using steady state cardio lasting 60 minutes.