Today, I am going to share with you a great workout. This will help you perfect your snatch, clean, and swing technique. It will help you finish your workout strong. It can even be done as a stand-alone session to jack up your heart rate, burn some calories, and get you rockin’ and rollin’ towards those fat loss goals!
10 min KB Snatch – Swing – Clean Challenge
Get as many rounds as you can in 10 minutes of:
– 5 snatches right
– 5 snatches left
– 10 cleans right
– 10 cleans left
– 10 swings right
– 10 swings left
If you love the workout, reminder that our 28-day EMOM Kettlebell Challenge 3.0 starts Monday, February 15th. Learn more and sign up now at the link below:
Welcome to part two of our series on kettlebell snatch technique. We will do a short review of what we covered last time, and will now continue on the path to learning a safe and effective kettlebell snatch.
The kettlebell snatch is a great move to improve power, increase work production, and to help you burn a ton of calories in a short amount of time.
But, the technique can be tricky!
This is part two of a three video series where I break down the form into simple steps, so that you can master the move. If you love the series, be sure to also hop over and grab your free week of my “300” Kettlebell Challenge Workouts program at the link below:
Welcome to part one in a new series where I am going to break down kettlebell snatch technique.
The kettlebell snatch is a great move to improve power, work production, burn a ton of calories in a short amount of time, and more.
However, the technique can be tricky.
I am going to do a three video series, and break down the form into simple steps, so that you can master the move, and start safely and effectively incorporating it into your workouts.
Check out the video below. And if you want more extensive, personalized kettlebell instruction from me, also be sure to check out my “KB Fit Over 40” program. I’ve opened a handful of slots this week, and still have a few more I am still looking to fill -> https://bit.ly/kbfitover40forest
I got turned on to the rucking thing a couple of years ago, because I was looking for a way to get a similar workout to running, without the impact.
In basic terms, rucking is just where you throw some weight in your backpack, and go for a walk.
Here are a few additional tips:
Walk fast and with a purpose. You want to get your heart rate up to around 50-70% of max.
Not required, but try to see if you can find some uneven / hilly terrain to ruck.
Start with 20 pounds or so, work up to 50+.
Start with 30 mins, work up to 60+.
A kettlebell turns out to be a great weight to do this with. As an added bonus, you can take it out at some point during the workout, do some KB moves, do some bodyweight exercises, and then finish off by rucking back to where you started.
But yesterday, I had a very long work day, plus did a hard workout. Because of an extra crazy schedule, I ended up missing my stretching work. And I will tell you, I can feel the difference BIG time.
Now I have tried a lot of different approaches to the flexibility and mobility work over the years. One mistake I made early on was trying to fit in full 60-90 minute yoga classes a couple of times per week.
For some people, these are great. But the issue I’ve had is that with the rest of the training I am doing, it’s just not really feasible to fit that in consistently, without taking away time that I might be lifting kettlebells or running or something else.
I have a complete progression I work through, but this is the beginning part of it:
1 – Stand tall. Root into the ground, use great posture. 2 – Fold forward, reach down and touch your toes. Let yourself hang, stretch the hamstrings and back of the body. 3 – Step your feet back, come down to a high plank (top of push up) position. Hold here for 15 seconds or so. 4 – Lower yourself to the ground (drop to the bottom of a push up). 5 – Sit your hips back to your heels (child’s pose). Hold here for 30 seconds or so. 6 – Bring your hips up in the air (down dog). Hold this stretch for 15 seconds or so. 7 – Walk your feet forward. 8 – Stand up tall, bring the hands to the sides, return to starting position.
Try doing this 1-3x and see how great you feel!
Now progression is the name of the game when it comes to any form of training.
This is just as true in flexibility as it is elsewhere.
It tends to be fairly easy to grasp here. Go less deep into a stretch and it’s easier. Go further into a stretch and it’s harder.
Yep, so let’s not over complicate things!
Of course, just like you can’t always add or subtract weight with every exercise, every stretch isn’t always so simple.
There are some cases where you need to modify how a stretch is done, or even sub out one for another.
My friend Logan Christopher’s new program, 7 Minute Flexibility, is designed around just 12 stretches (with two of them being unilateral so being done to each side, therefore a total of 14 positions):
Compelling new research has found that certain types of exercise methods can slow the aging process by preventing celluar aging.
One of these methods is HIIT (high-intensity interval training).
The study (linked at the bottom of this article) published in the European Heart Journal, researchers examined the cellular effects of different exercise types over a six month period with 124 participants.
One big find was that HIIT training increased what’s called telomerase activity, which is beneficial for cell growth and replication. Telomeres are nucleotide sequences found at the end of chromosomes that protect our genetic information. When they shorten, cellular aging occurs. HIIT was one of the modalities found to increase telomere length, inhibiting cell death, and produce an anti-aging effect.
A nice side benefit is that there is also a lot of research showing HIIT being one of the best methods for reducing body fat!
Plus, HIIT is very time-efficient, taking a lot less time to do then more traditional, endurance-based exercise methods.
Here is a kettlebell – based HIIT workout you can try:
Anti-Aging Kettlebell HIIT Workout
For each exercise, use maximum effort for 40 seconds (goal – get heart rate to 80-95% of max), then rest (goal – heart rate comes down to 40-50% of max) for 20 seconds. Repeat for three (beginner) to four (intermediate/advanced) rounds total:
1 – One Arm Kettlebell Swing (beginner) OR Kettlebell Snatch (intermediate/advanced)) (20 seconds per side) 2 – Plank (beginner) OR Plank with Alternating Shoulder Tap (intermediate/advanced) 3 – Bodyweight Lunge (beginner) OR Kettlebell Tactical Lunge (intermediate/advanced)) (alternate legs each rep) 4 – One Arm Kettlebell Row (20 seconds per side) (beginner) OR Pull Up intermediate/advanced) 5 – Jumping Jacks (beginner) OR Burpees (intermediate/advanced)
If you are looking for a complete program that uses kettlebell HIIT for anti-aging, you’ll be hard pressed to find a better one than my Filthy 50 28-day KB Challenge. But if you want to sign up, you’ll need to do so ASAP – we start today!
It’s a nutrition program that’s based around meals that you’re going to actually like to eat.
No, you’re probably not gonna like every single one of them, but there’s over 200 recipes that you can pick from!…
So what I would do is go through the whole program and find a dozen or two dozen of these recipes that are your go to use.
Like for me:
— Vanilla Cream Oatmeal
— High Protein Pancakes
— Classic Denver Omelette
— Grilled Turkey Club
— Grilled Tex Mex Chicken
— Beef Teriyaki
— 15 Quick n Easy Tuna Recipes
Are some of my go-to choices.
Then what I do is, I have these as my go to meals that I rotate through. I’ll occasionally add other ones to the mix. This way, I’m able to lose fat and also maintain my fitness goals, in a way that is sustainable for my lifestyle.
Today, we’re going to talk about talk how if you want to get straight up JACKED… if you want brute strength and raw power and an intimidating presence to go with it… how you can train like the Vin Diesel.
For maximum muscle size, there are a few specific things you want to focus on:
1 – Up the Volume
Training VOLUME – total number of reps x total number of sets – is a BIG factor if you want to gain size.
Short, 20-30 minute workouts WILL help you get lean and functional and fit – but they will NOT help you gain max muscle.
Here is an example chest workout I found on the internet, from an interview he did in TRAIN magazine:
Bench Press – 4 sets of 8 Decline Bench Press – 4 sets of 8
Dumbbell Flys – 4 sets of 8 Pushups – 4 sets of 8
Incline DB Press – 4 sets of 8 Low Cable Crossover – 4 sets of 8
2 – Moderate Rep Range
If you’re going for all-out SIZE, you want to stick in what we’d call a “moderate” rep range – 8-12 – most of the time. Substantial evidence argues that this is the best way to build muscle mass. It increases hormone response, spares protein, and provides the necessary time under tension to spark muscle damage. You’re actually going to stay AWAY from low rep / very heavy (5 reps or less), most of the time. Counter-intuitive, I know, but true. Training for strength and training for mass are actually two different things.
3 – Keep Rest Periods Short
When the training goal is muscular hypertrophy, the combination of moderate-intensity sets with short rest intervals of 30-60 seconds might be most effective due to greater acute levels of growth hormone during such workouts.
Again – this is NOT the approach you take when training for maximal strength… but it works for building mass.
See this research paper for more: https://pubmed.ncbi.nlm.nih.gov/19691365
So there you have a few keys to training for maximum strength and size!
Is this a realistic routine for most?
Not really 🙂
The time and energy and available equipment etc etc this takes can be tough, especially if you’re managing other priorities in your life.
And we didn’t even get into the nutrition side, but that is also a HUGE factor too.
The great news is, if your goals are more along the lines of “functional fitness” and lean muscle, you absolutely CAN reach your goals in just a few 20-30 minute kettlebell-based workouts per week.
Like we do in our upcoming Filthy 50s KB Challenge.