PODCAST Episode 08: Our 6 Favorite Kettlebell Workouts (early release)


Our Six Favorite Kettlebell Workouts

Kettlebells are great for quick, low-equipment workouts that blast fat, get you strong, and build iron lungs. Whether you're on a specialized training program and are looking for some variety, or you need some ideas on how to use your new kettlebell, check this one out! We go into further detail on how to use these workouts and how to modify them if necessary. 

  1. Long Cycle Clean & Jerk EMOMs: Pick a heavy kettlebell and do 3-5 reps (one side each minute) of long cycle clean and jerk for 10-12 minutes
  2. "The Furnace": Break the TGU into 5-6 parts. Do each part left and right, then an interval of swings, an interval of goblet squats, next part of get up, swings, goblet squats, continue...
  3. "Armor building" complex: double cleans x2, overhead press x1, double kettlebell front squat x3. EMOM, with a partner, for sets, etc.
  4. Breathing Ladders: a hidden gem that many don't know about! Using breath rather than time for rest. Great for developing calmness under pressure and breath control. Here's our blog on Buteyko breathing: https://catalystsport.com/blog/86111/Buteyko-Breathing-What-is-it-How-does-it-work-and-how-can-I-try-it-
  5. "Deep Six" - each of the 6 fundamental hardstyle exercises: swing, snatch, clean, squat, press, TGU in a complex
  6. Swings on the minute: probably the most common workout Joe and I do in our own training. Simple and dastardly. We give several options, depending on your goals.

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