Happy Thursday to you,
More exciting news….
I’ve just added a new kettlebell workout generator to the website home page.
Yes that’s right, you can now generate as many random kettlebell workouts as you like at the touch of a button.
Just like the app, there are 3 levels and each exercise is accompanied by a video along with exercise guidelines.
The developers are just finishing up with the page today so please let me know your feedback. Is there a feature missing or bug that needs fixing?
A BIG thank you to all those taking part in the 30 day kettlebell clean challenge.
So far there have been over 500 comments on the challenge page, I love hearing about how you are getting on and helping out in any way I can.
It seems many of you are really enjoying the bottoms up clean and surprised at how quickly you can adapt to such a tricky exercise.
If you haven’t started the challenge then it is never too late, get on over there and get stuck in 🙂
The kettlebell clean challenge has brought up many interesting questions but one that gets repeated is mixing in exercises like the clean with other exercises / workouts.
For example, one person mentioned following the cleans workout with some swings and then a session on the rowing machine.
You have to be careful here because this is a case of overloading the same fundamental movement pattern 3 times.
- Clean = Hip Hinge Movement
- Swing = Hip Hinge Movement
- Rowing Machine = Hip Hinge Movement (although not exclusive)
What is the problem with overloading the same movement pattern?
It fatigues the muscles and in particular the stabilisers which help prevent injuries. Of course this is not a problem if you only perform 1 or 2 sets, or if you have been building up resilience in the same movement over time.
But….most people cannot handle the accumulation and although they may not get injured during the workout it sets you up for injuries during daily activities or during a workout the following day.
You have to be careful with pre-fatiguing muscles especially the core muscles as these are used to protect the spine during all standing exercises.
A common mistake is to work the core muscles hard at the beginning of a workout and then move on to demanding exercises like Squats, Cleans, Rows, and the Snatch.
Effectively exercising with a pre-fatigued core leaves you with a naked spine at exactly the time when you need it most.
Another example of a poor pre-fatigue choice would be cycling and then using the kettlebell swing. Cycling works the hip flexors hard and as a great spinal stabiliser performing swings which are also hip flexor heavy would set you up for lower back issues.
You could, of course, swing first and then finish on the bike if you do like this combination.
So in summary, be mindful of what exercises you are using together and how they may impact your stabilisation.
Always add demanding core workouts at the end of a workout rather than at the beginning. Put the more demanding stabilisation exercises at the start and finish with the more mindless movements. Mix up your workouts with other movement patterns.
Here’s a workout from week 7 of my 12 Week Women’s Kettlebell Program
- Alternating Swing – 60 seconds
- Side Lunge – 30 seconds each side
- Racked Squat – 30 seconds each side
- Cross Body Mountain Climbers – 60 seconds
As mentioned above, for this 4 minute workout, the most technical exercise goes at the beginning, and the core exercise at the end.
The side lunge challenges lateral / sideways movement and the mountain climbers develop rotational stability.
As this is part of my women’s program more emphasis is placed on developing the glutes (buttocks) as well as the core muscles.
Repeat the circuit for a total of 3 sets, taking 30 – 60 seconds of rest after each circuit.
Here’s a question I received this morning:
Q. “What do you recommend when you have progressed to the point where a 4 min workout such as the one you describe is no longer too taxing?”
A. I offer many 4 minute workouts, I’ve found that amount of exertion before taking a rest is about right for many people.
But….once these 4 minutes become comfortable I recommend resting for 60 – 90 seconds and then repeating the workout.
Once you can repeat the workout 3 times, including the rests, then I’d recommend increasing the weight.
You can then progress like this:
- Set 1 = previous kettlebell weight (eg. 12kg)
- Set 2 = new kettlebell weight (eg. 16kg)
- Set 3 = previous kettlebell weight (eg. 12kg)
Practice this workout for 1 week then increase set 3 to the new weight, practice again and then finally increase set 1.
I hope this helps.
That’s all for today my friend,
P.S. It’s never too late! Start the 30 day kettlebell clean challenge here