09-08-07, 03:45 PM | |
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Join Date: Nov 2001
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I came up with a modification for renegade rows:
While doing a renegade row on my right side, I am gripping my push up bar with my left hand, and I'm using the kettlebell that is next to the push up bar on the right side, and I do the opposite for my left side. You can also use one kettlebell. This really helps if you have hand pain or wrist pain during renegade rows. This
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Laughter is the best medicine. Have you had your daily dose? Walking is Nature's Prozac! Don't let anyone judge you! It's your workout. Sylwia Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson A Spark of Hope In memory of: Michael Sparkman October 11th, 2001-October 21st, 2008 Hope Fimiani August 26th, 2006-October 13th, 2008 |
09-08-07, 03:46 PM | |
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Join Date: Nov 2001
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A Tip for Mastering the Swing
This article is from Dragon Door:
also enables you to use lighter kettlebells. http://www.dragondoor.com/articler/mode3/396/
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Laughter is the best medicine. Have you had your daily dose? Walking is Nature's Prozac! Don't let anyone judge you! It's your workout. Sylwia Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson A Spark of Hope In memory of: Michael Sparkman October 11th, 2001-October 21st, 2008 Hope Fimiani August 26th, 2006-October 13th, 2008 |
10-03-07, 10:56 AM | |
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Join Date: Feb 2003
Location: Indiana
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Power and Grace
Can be purchase at Agatsu. This is DVD-R and it does state that on the site.
Demo and instruction on the following kettlbell exercises. Not all of the demonstrated exercises are in the workout circuit. Swings Cleans Clean and Press Snatch Good Morning Windmill Deadlift Turkish Getup Circuit 1 (2 minutes) 2 handed swing around the body pass 1 arm swing around the body pass 1 arm swing (opposite arm) press up (I think that's what it's called not sure) Circuit 2 (3 minutes) Snatch Snatch opposite arm halo Snatch Snatch opposite arm press up with a squat Circuit 3 (3 minutes) 2 handed swing around the body pass with a squat 1 handed swing 1 handed swing opposite arm around the body pass with a squat 2 handed swing Circuit 4 (1 minute) 2 handed swing snatch kettlebell between the legs squat position kettlebell between the legs lunge position Circuit 5 (3 minutes) squat no kettlebell double clean and press squat no kettlebell Alternating clean squat no kettlebell 1 double clean and alternating presses There is no instruction or talking during the workout. You do hear a voice in the background letting the girl in the workout know what exercise to do next. I like the circuits but I wish they could have been a little longer.
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Stephanie Put some bells in your workout. Check out the Everything kettlebells thread |
10-05-07, 06:55 PM | |
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Join Date: Feb 2003
Location: Indiana
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Agatsu Second Wind
Second Wind is DVD-R and is clearly stated on the Agatsu Kettlebell site.
The DVD has the following: kettlebell beginner, intermediate and advanced workout. It has beginner, intermediate and advanced bodyweight workouts. There is also an extra dumbell and 15min kettlebell workout. There is no absolutely no talking-no instruction or pointers. I have never seen some of the advanced exercises in the advanced bodweight so I will just try to explain them. Chapters Short Introduction Bodyweight beginner (3:41) Tricep pushups regular pace Tricep pushups hold on the up and hold on the down Tricep pushups regular pace Side plank on one side Side plank opposite side Tricep pushups regular pace Circuit is done 3 times Bodyweight intermediate (7:50) 1 leg squat rolling deck squat with a jump 1 leg squat opposite leg Pushups-He stays in the pushup position but jumps with both feet and hands off the floor. rolling deck squat Pushup (variation) On the down of the pushup he has his arm bent on the floor and leans to that side and then comes back up to a regular pushup position. Circuit is done 3 times Bodyweight advanced (5:59) I'm not sure what a lot of these exercises are so you will have to use your imagination as I explain the best I can. Pistol squat He is in a frog position and jumps around in a complete circle Pistol squat opposite leg He is in a frog position and jumps around in a complete circle He looks like he is doing a handstand but rest his knees on his elbows. He then moves his left leg to the right and them moves it back. He then moves his right leg to the left side and moves it back. All of this while he is balancing on his hands. He bends over hands touching the floor bending and straighting his legs, like he is working his quads and calves. This is done 3 times. Kettlebell beginner (7:52) 2 handed swing Around the body pass 2 handed swing Around the body pass 2 handed overhead press Circuit is done 3 times Kettlebell intermediate (13:12) Clean and press Clean and press opposite side Windmill on left and windmill on the right Squat with kettlebell overhead l/R Snatch L/R Circuit is done 3 times Kettlebell advanced Snatch left side 2 handed swing Snatch right side 2 handed swing Around the body pass 2 handed overhead press Around the body pass opposite way 2 handed overhead press squat holding kettlebell 2 handed swing Circuit done 3 times Extras on the DVD Fire and Ice clip-this is an instructional DVD Dumbell workout (3:07) All of these are done while holding dumbells Rolling deck squat holding dumbell Burpee with a pushup, then stand back up and do an swing straight up with the dumbells. With hands turned in and dumbells directly at your face squat do an overhead press while turning hand out and doing an overhead press Circuit is done 3 times Kettlebell (15:11)-I think this is a great extra!!! Hand to hand swing Between the leg pass in squat position Hand to hand swing Between the leg pass in squat position Snatch L/R Squat holding kettlebell at waist position Two handed overhead press Squat holding kettlebell at waist position Two handed overhead press I think there are a lot of options on this DVD. I just have two wishes: why couldn't it be a pressed DVD and can you please tell me what exercises I am doing. The advanced viodiots will like the advanced bodyweight exercises but I am not trying to workout that hard.
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Stephanie Put some bells in your workout. Check out the Everything kettlebells thread |
11-24-07, 06:47 PM | |
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Join Date: Feb 2003
Location: Indiana
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Steve Cotter Extreme Kettlebell Workout
This is Steve Cotters Extreme Kettlebell workout series.
There are 4 DVDs in the series. There is no music or fancy set. It is just Steve and you working out. Some of the exercises are the same but each workout is different. This mans has so much information. He tells you what is being worked in each exercise and gives form pointers on most of them. Some of the exercises use two kettlebells. The upper and lower body workout are heavy weight and low rep, so he says to go heavy. This workout will build muscle and strength. He talks about building fuctional muscle and not just building muscle to build muscle. I guess this can be considered a slow and heavy workout with kettlebells. The cardio/circuit workouts use lighter weights and are done at a little faster pace. Doing the kettlebell circuit you can never put the kettlebell down. These are plain and simple workouts. Some moves are advanced but I think I can get a lot of use out of the 4 DVDs. I received these in a trade but I think that the cost 39.99+ shipping is worth the price. DVD 1 Upper Body workout 30 minutes Floor press 10 reps Row- 5 reps each side Alternating press 5reps each side Bottoms up press 5 reps each side Seated one are snatch 5 reps each side Double clean 5 reps Double swing 5 reps Lying pullover 10 reps (chest, ribcage and abdomen) DVD 2 Lower Body workout 30 minutes Front squat-10 reps Good morning-10 reps 1 leg Deadlift – 5 reps each side Box pistol squat 5 each side Rack lunge 10 reps Jump squat-10 reps Double swing 5 reps DVD 3 Abs/Core 10 minute Abs and Core standing workout Around the body pass switch hands 4 times every 15 seconds Between the leg pass front to back and back to front 1 minute Standing knee raise 25 reps r/l Standing ab twist Lateral crunch Bottoms up plank Seated ab twist Seated Russian twist 10 minute Abs and Core Floor workout 6 movements doing each for 90 seconds Getup situp (partial range of motion) each side Kettlebell crunch Lateral crunch Alternating jack knife Kettlebell lying pullover Steve didn’t give a name to this exercise:Pull your feet underneath you and lay the kettlebell on your stomach. Arch your back up off the floor and then back down on the floor. Core/Circuit workout 1 about 30 minutes 7 exercises 3 circuits(20 second rest between circuits) Double windmill 5 each side (2 kettlebells) Renegade row 5 reps each side Suitcase deadlift 5 each side(2 kettlebells in one hand) Double snatch 5 reps L sit 1 legged deadlift with 2 kettlebells Double clean and press 5 reps Core/Circuit workout 2 7 exercises 3 circuits (Steve suggest 1 to 2 minute rest between circuits) Turkish getup 5 reps each side Slot press 5 reps each side Bent press 5 reps each side Bottoms up clean and press 5 reps each side Good morning stretch 5 reps Overhead squat 5 reps each side Bottoms up pushup 10 min Ab and Core floor workout 2 4 exercises for 90 seconds 2 exercises 1 minute Seated hot potato Seated twist (swinging the kettlebell side to side) Crunch bringing knees in and kettlebell from overhead to your knees Lying hip rotation Getup sit up (full range of motion) each side Side plank each side DVD 4 Cardio Circuit Kettlebell Circuit Workout -25 minutes Around the body pass 10l/r Swing 10reps l/r Around the body pass Clean 10 reps l/r Around the body pass Press 10 l/r Around the body pass Squat w/kettlebell in rack positon Around the body pass Snatch 10 reps l/r Overhead squat 10 reps l/r Around the body pass Windmill arm behind back Around the body pass Kettbell lunge 10 reps l/r Around the body pass 1 leg deadlift 10 reps l/r Windmill Clean and press Turkish getup 5 reps l/r Around the body pass Workout 2 -20 minute cardio workout –This is done for time. Reps are not counted. Swings single & H2H (darc) swings Squat Clean and press left side Kettlebell overhead squat left side Clean and press right side Kettlebell overhead squat right side Row left side Back lunge left side Row right side Back lunge right side Snatch left arm Lateral lunge Snatch right arm Bob and weave (squat with legs apart and bring them together) Horizontal row (similar to high pull) left side One leg deadlift left side Horizontal row (similar to high pull) right side One leg deadlift right side Kettlebell row Slingshot squat (half squat with kettlebell going around your legs) Workout 3 - 10 minute cardio workout Ten kettlebell and 10 bodyweight exercises. Each exercise is 30 seconds Double clean Dive bomber pushups Double snatch Clapping pushups Kettlebell front squats Front kicks Press Held squat stance Double bent row Jumping lunges Double swings Lateral shuffle side to side Hip switches Renegade row Bob and weave 1 leg deadlift with two kettlebells jumping pushup Cossack lunge Horizontal row each side
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Stephanie Put some bells in your workout. Check out the Everything kettlebells thread |
11-30-07, 04:27 PM | |
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Join Date: Feb 2003
Location: Indiana
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Vfers favorites
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Stephanie Put some bells in your workout. Check out the Everything kettlebells thread |
02-01-08, 04:43 PM | |
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Join Date: Mar 2005
Location: California Cheez
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I hope I'm doing a repeat (I didn't see it listed) but I thought this site has a lot of exercises listed, and other stuff:
straight to the bar
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Happy to be exercising again |
07-19-08, 03:44 PM | |
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Join Date: Feb 2003
Location: Indiana
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Answers to most asked questions
This thread has a lot of other threads embedded in it. Answers to questions people ask about kettlebells.
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Stephanie Put some bells in your workout. Check out the Everything kettlebells thread |
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everything, iron woody bands, kettlebell, kettlebells, kettlebells for beginners |
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