Guest Workout Post by Bruce Kelly, MS, CSCS
First, as with any training program I believe total body programs for most clients, even athletes, are the most appropriate. They are time efficient and demand smart program design as you canâ€™t waste time and energy on the frivolous.
I also believe that there are essential movement patterns that should be included in every training program: squatting/lunging pattern (quad dominant pattern) pattern, hip hinge pattern(hip dominant), upper body push, upper body pull, and core work (stabilization, dynamic stabilization or integrated type exercises).
The following program is a one kettlebell complex. A complex is a program that links a series of exercises seamlessly from one to the next without ever putting the training implement down. Also, in most complexes you do the requisite reps for one exercise before moving on to the next.
Complexes are a great way to combine strength training with metabolic/energy system development (ESD) and can challenge even the fittest of athletes or clients. But they can also serve the less fit well because of their efficient use of time and equipment.
- 1 arm Kettlebell swing-8 reps
- 1 arm kettlebell row-8 reps
- 1 arm kettlebell front squat-8 reps
- 1 arm kettlebell press-8 reps
- Kettlebell â€œhot potatoâ€-30 seconds
Do all of your reps on 1 side before switching the kettlebell to the other hand and doing the same routine on other side.
- Beginners: 1 round. That is 64 reps plus the 60 seconds of the â€œhot potato.â€
- Intermediate: 2 rounds. The math says 128 reps plus the â€œhot potato.â€ 60-90 seconds rest between rounds.
- Advanced: 3-4 rounds, 192-256 reps plus the â€œhot potato.â€ 45-60 seconds rest between rounds.
Based on a sound hip hinge (deadlift type pattern).
- Hips move back not up and down
- Attack the zipperâ€”KB shouldnâ€™t go below knees
- Hike the kettlebell through your legs, snap hips to start swing after the â€œhikeâ€
- Clench butt at top of swing
- hips/lower body is driving the movement not the upper body, arms are merely the connection to the KB.
I think most people are visual learners and doing the swing properly takes practice in using the right technique.
In â€œShortstopâ€ position with back in neutral and non-working hand on same side knee.
Working side hand in gripping the KB in neutral grip. From that position start the movement by pulling the KB to your chest. Lower weight under control.
Secure KB in rack position on shoulder, elbow in tight to body. Proceed to squat by moving hips back first. Go as low as is comfortable and with good form: neutral lower back, knees tracking over middle of foot, as upright a posture as possible.
From the racked position as in the front squat, proceed to brace your trunk and press the KN overhead on a path close to parallel to your ear. Use your lats to lower the KB under control to the start position. For many the KB will naturally follow a spiral like path from start to finish at the top.
Kettlebell â€œhot potatoâ€:
This is actually a standing, dynamic stabilization core exercise. Hold the KB in front of your body in both hands and then proceed to â€œpass the KBâ€ from hand to hand as rapidly as possible. Your body will want to sway from side to side but your task is to minimize this swaying action. Basically, your hands will not travel outside the perimeter as defined by your shoulders. These are much tougher than they sound or look.