Internet Kettlebell Porn

The BackBlast:

Almost all kettlebell exercises: many of them ‘new’ to the Pax.

 

Yep. I pulled an Eminem and went to the internet looking for Kettlebell exercises. I felt like my routine had gotten a bit stale. So I came up with the following. Not everything was new. Almost all worked. The worst was the Partial (Turkish) Get up. I could only do 5 each side. And I needed to forget doing cadence. OYO for everything is the way to go. We generally did 15 of these.

 

The good news, is I found a link that I have saved that has 65 KB exercises. So there’s more where this came from. If you don’t like it, keep me off the sign-up list. 😊

 

After each ‘group’ of these, we ran about a ¼ mile in total, out and back.

 

1	Two-hand press and simultaneous side-step
2	Alternating Lunge forward with bell held in back hand
3	Swings
4	Triceps
5	Alternating Clean (twist hand on way up, not at end, Rest bell on ground each time, one hand)
6	Alternating Goblet squat and Halo (hold bell upside down, hold horns of bell)
	Run
1	“Renegade” row (front leg forward w elbow on knee, opposite arm has bell and pull-up to hip. Looks at lot like a lawnmower but your feet are not together)
2	Repeat other side
3	Clean and press (bell does NOT touch ground) Keep elbow close to body and open hand at top of clean
4	Repeat other side
5	Squat with KB in racked position
6	Repeat other side
	Run

 

 

1	2 hand Alternating Side Swing and twist at top to one side bell high in air, start between legs
2	Single leg squat, leg goes back and then to front
3	Repeat other side
4	Clean, press, backwards one leg squat
5	Repeat other side
6	Squat thrust
	Run
1	Plank and touch KB
2	Swing around body
3	Repeat other direction
4	Over the shoulders (like woodchoppers but start and finish higher)
5	Alternating Swing and catch (bell at side, swing over other shoulder and catch at peak with other hand) swing and change hands around back
6	Partial Get up: Hand with bell in air, same leg bent
7	Repeat other side
	Run
	Hammer curls
	4 minutes left and so we did some stretching