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Freeze Your Snowballs NSFW

Last weekend we’ve been training for our adventure in Nepal, got a bit of fun footage. Warning NSFW (hopefully I blurred all bits correctly). This Monday we’ll be going up again and stay overnight on the mountain.

We’ll be carrying heavy backpacks with the tent and other gear, take the trusted kettlebell along, just one for now, a 16kg, we’ll take our dog, and see what adventure we’ll have this time.

If you have any questions for us, post below, or on Facebook, and don’t forget to share and get the word out of A Caveman in Nepal. Donations can be made on GoFundMe, or just buy one of our books. Thanks

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Spartan Warrior for Crossfitters

This is the barbell version of our online kettlebell competition Spartan Warrior.

  • Start in the racked position
  • Start your timer
  • Lower the barbell into a hang
  • Clean immediately
  • Jerk
  • Keep the barbell overhead and arms locked out
  • Perform a reverse lunge
  • Knee touches the ground gently
  • Come back up
  • The barbell should still be overhead
  • Lower into rack

That’s one repetition.

The barbell should never touch the ground. Resting in overhead or racking position is allowed. The barbell should be cleaned from hang immediately.

Complete 6, 12 or 30 minutes. AMRAP. Post your results online.

Rx weight: 30kg for male and 25kg for female.

 

Check out our kettlebell competition where this complex can also be completed with one kettlebell.

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Workout Mulhacén

This awesome workout is named after the mountain we’ll be doing a lot of our training on this year. It’s the highest mountain in Spain. If you haven’t already, make sure you follow our epic journey and training here—A Caveman in Nepal.

The workout is as follows:

  • 3 front squats
  • 3 single arm swings
  • 3 swing high pulls
  • 3 full snatches

Performed on the left side, repeat on the right, that equals one round. Complete 5 rounds. Finish with 25 bent-over dead rows on the left, and 25 on the right. FOR TIME.

Rest 4 minutes.

Repeat the whole sequence.

 

Rx weight: 20kg/44lbs for male and 16kg/35.2lbs for female

  • Front squat: the elbow should touch the inner thigh while the hips are below knee line.
  • Single arm swing: the kettlebell should swing to shoulder height.
  • Swing high pull: the elbow should come in line or past the shoulders.
  • Full snatch: the kettlebell should end overhead in full lockout and drop back down into a swing.
  • Bent-over dead row: the kettlebell should start dead under the shoulder upon each rep and the elbow should travel past the ribs with the kettlebell traveling past the shin line.

 

Leave the clock running if you do this in a group format. The athlete notes their time when completing the first sequence, for example, if the time is 7:35 they rest till 11:35 and then start their second sequence noting the time they finish that.

 

The Kettlebell Swing High Pull

It’s quite frequently that I see the kettlebell swing high pull performed incorrectly and hear of tendon issues. This is due to the pulling exercise being performed incorrectly and it turning into an elbow flexion exercise (think bicep curl), rather than a rowing/pulling exercise for the back.

When performing this exercise you should be focussing on the back muscles, the rhomboids, trapezius, and rear delt. Use your rear delt for horizontal shoulder abduction, and rhomboids plus trapezius for scapula retraction (scapula abduction). Think of this as pulling your elbow back and the forearm just follows, and think about squeezing the shoulder blades together. Avoid pulling the hand towards the shoulder which incorrectly turns this exercise into elbow flexion.

I have a few cues that I use to teach people, you can see these in the following video. These cues undoubtedly make it super clear to your athletes how to perform this exercise, what to feel, and what not to feel.

Love our workouts? Check out the book Kettlebell Workouts and Challenges 1.0, also available on Amazon and iTunes.

 

Don’t forget to follow our epic adventure, months of training, and then conquer Mt Everest with our kettlebells.

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A Caveman in Nepal—a world’s first.

Hi guys, come and be part of our epic 130km adventure in Nepal. We’re going to be the first to ever bring kettlebells up Mt Everest. Check the video and then go to this page for full details.

We’ll be providing regular updates from now on.

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BBKB10-4—as in barbell and kettlebell equals okay!

Low reps. Light barbell just to work on technique.

Go heavy with the kettlebell. Seek about 80 to 90% of your max.

  • 4 hip hinge deadlifts (not squat style)
  • 4 power cleans
  • 4 single arm swings (aim for chest height) left
  • 4 single arm swings (aim for chest height) right
  • 4 jerks left
  • 4 jerks right

Repeat 2 times, add 10 tricep push-ups and that’s ONE ROUND.

Complete five rounds FOR TIME.

Rx male barbell 40kg / 88lbs (light), female 30kg
Rx kettlebell 32kg / 70.5lbs (heavy), female 24kg

Find your weakness.

Scaling:

  • Lower the kb weight
  • Double arm swings double the reps
  • Push press instead of jerks

Questions about any of the kettlebell exercises in our discussion group here. They will be answered. In case you missed the video of the workout at the top, here it is again.

Love yourself a couple of kettlebell WODs, or 40+, and several tough challenges? Buy the book. Kettlebell Workouts and Challenges 1.0 on Cavemantraining or on Amazon.

United States: www.amazon.com/gp/product/1980575851/
United Kingdom: www.amazon.co.uk/gp/product/1980575851/

Check out our WOD and kettlebell t-shirts here

Crossfitters and kettlebell enthusiasts, if you’ve been considering Spain for a holiday this year but weren’t sure whether you could find the activities you need as an active and adventurous person. Stop! Send me an email now and I’ll tell you what we can do to give you the holiday of a lifetime! Adventure, mountains, beach, waterfalls, swimming, working out, challenges and more. Scaled to your abilities. And to top it off, you could have it all on video to remember.

 

Unlock a slow-motion video of the kettlebell jerk below. Improve your technique. Rack. Quarter squat. Knee jerk. Second dip. Elbow extension. Come up. Bonus: Slow-mo and step-by-step single arm swing video, unlock both below.

Movement standards:

  • Single arm swing
    • Kettlebell reaches chest height
    • The bell is visible behind the legs on the back-swing
    • Hip hinge not squat movement
  • Jerk
    • Full arm extension upon the second dip
    • Come into full hip and knee extension

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The Best Upper-body Workout

If you could only do four exercises for the upper-body, then this would be the best upper-body workout. This workout hits the front and rear delts, the lats and upper trapezius. All super important muscles for good upper-body strength.

 

4 Upper-body Exercises

  1. Shoulder press
  2. Bent-over dead row
  3. Pull-up
  4. Shrug

 

Targets:

  • Anterior delt
  • Posterior delt
  • Lats
  • Upper trapezius

 

Repetitions and rounds:

4 – 6 – 4 – 6 x 2 rounds @ 90%

6 – 8 – 6 – 8 x 2 rounds @ 80%

8 – 8 – 8 – 8 x 2 rounds @ 70%

Approx. 60+ minutes of work

 

Performed slow and controlled

 

Plenty of rest between exercises and rounds.

If your weight is very heavy, it’s ok to clean and return the weight back to the ground with two hands.

You can put the weight down during reps, in fact, I recommend it, rather than doing one after the other and rushing it, put the weight down and take your time with each quality rep.

4 reps of shoulder press at 90% of 1RM, finish one side and then do the other. Check out our book about the kettlebell press if you want the nitty-gritty on pressing a kettlebell.

6 reps of bent-over dead rows at 90% of your 1RM row, finish one side and then do the other. Because you have to hold a static hip hinge you’ll not just be working your rear delt, but also your glutes and back. Make sure you come out of the position if you feel the glutes or back is giving up. Return to dead upon each rep.

4 reps of pull-ups, return to full hang upon each rep. If you can’t come down in a controlled manner, make sure you rest before your next rep. An alternative to the pull-up will be the lat activation drill explained here.

6 reps of shrugs with 90% of your 1RM. You’ll only get little range out of this movement, don’t force a fake range by bending to the side. Pull your shoulder up with your upper trapezius.

That’s one round, repeat to make 2. Then move on doing the same exercises, the same amount of rounds (two), but increasing the reps and decreasing the weight to 80%. Same for the final 2 rounds, everything is 8 reps and the weight is 70%.

Finish off the workout with 20 tricep push-ups.

Feeling buff? Post online after you completed the workout.

 

FYI: I used 32kg first two rounds, then 28kg in the second set of two rounds, and 24kg in the last two rounds but stuck to the 32kg for the bent-over rows and shrugs as there was nothing heavier.

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Isolating the Triceps—Don’t Push!

Okay, so they’re called push-ups, tricep push-ups to be exact, and they’re great!

But you’re here because you want to get the most bang for your buck and do these babies the way they will give you the biggest result. Hence, you want to isolate the triceps and tax those as mucho as possible.

Triceps means three heads btw.

Isolating means you want to do the best you can to only use the one particular muscle group to make the movement. In our case elbow extension/flexion. Yes, I said ‘flexion’, as I want you to also use the down-phase of the movement, control it, slow it down, make use of the negative phase. Don’t just flop down, you only do that if you want to become CrossFit efficient.

MMC, mind-muscle connection hocus pocus… Nope, it’s not hocus pocus, if you don’t know where the hell your triceps are, how they feel, how they work, how to activate them, how to isolate them, your body will automatically engage whatever is easiest.

Take out the pecs by tucking your elbow in, shave those ribs on each rep. Can’t do it, elbows flaring out? Stop, rest.

Keeping the forearms vertical as much as possible means as much triceps work as possible, come forward.

Here’s the big one, they’re called push-ups, but to isolate the triceps you need to be pulling. You need to be contracting the triceps which creates a pull on the elbow joint. Pull yourself up. Pushing involves shoulder flexion, hence, if you’re thinking to push yourself away from the floor, you’re involving your posterior delts.

PULL, NOT PUSH.

Questions?

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Kettlebells Saved Kettlebell Kandy’s Life

“I think everyone should be free to be comfortable. I was never comfortable carrying extra weight. I got tired, I couldn’t shop just anywhere, and I felt like nothing ever fit me right.”

 

My name is Jacqi and I am an amateur fitness and kettlebell enthusiast living in Georgia. Fitness, healthy eating, biohacking, and kettlebells training have literally saved my life, and I’m on a mission to share my story with others who are feeling stagnant, stuck and fed up with their circumstances. I have 3 children, an 11-month-old, a 23-month-old, and 12 years old. We’re a homeschooling family full of strong personalities with a passion for life and learning!

Kettlebell and weight loss

I ate the SAD (standard American diet) for almost 20 years. Plenty of trans fats, refined carbohydrates, and a complete deficiency in fresh fruits and veggies. The only thing that made my early diet unique was my parents’ rather unique ethnic cuisine and cooking obsession (my dad homebrews beer, and once made 100-year-old eggs. Both stank!). While I avoided the shitake mushrooms, capers, and curries, I filled up on Hot Pockets, instant mashed potatoes, and good old Kraft mac n’ cheese out of a blue box. The most ironic fact is that now I love all types of ethnic cuisine, Mexican, Indian, Pan-Asian, etc. I would kill for a sample of half the dishes I rejected as a child! But instead, I drank can after can of delicious Coca-Cola, and microwaved countless platefuls of pizza rolls while watching MTV.

“Sometimes you have to let go of what is leaving you, accept things as they are, and allow yourself to embrace change, even if you’re afraid.”

 

 

When I hit puberty I grew into a full-grown woman’s body and gym class became like hell for me. I felt so uncomfortable running in front of other people (especially boys) that I once skipped class for a month in seventh grade. I played basketball and ran cross country because I was required to, but in my personal life, I avoided all physical activity because I hated how I looked and how I felt in my body. This feeling followed me into adulthood.

 

By the time I was 18 I was sneaking up on obesity. My steady diet of white pasta, full-fat dairy products, and fast food from jack in the crack was sending me speeding down the road toward diabetes, atherosclerosis, and high blood pressure.

 

Thankfully for me, when I was 19 I had a few “OH, NO!” moments. I got pulled over for speeding and the police officer estimated my weight at 200 lb. I said…”WHAT?!” I certainly do not look like I weigh 200 pounds! To be honest, I had no idea how much I weighed, and I did not want to know. Throughout high school I hovered around 150 pounds, at a height of 5’2″. One day I went to Target and happened to stand on a scale…I was 210 pounds. That number shocked me!

 

Then, I attempted rock-climbing with my then-boyfriend, now-husband, Kassper, as part of a team-building exercise for work. I was so embarrassed when I could scarcely hold up my own body weight. I was literally shaking, trying so hard to hold on. We were tied to each other, so he was forced to carry my dead weight across the wall. I was mortified once again.

 

I officially became fed up when my dad took me skiing in New Mexico that year. I was excited to try skiing, so it was very disappointing when I found myself completely winded after only a few minutes of instruction. Once we started actually moving down small slopes, my legs felt like they were encased in cement. I retired to the lodge with a bruised ego and drank cocoa. I felt really bad about myself! I had never outright failed at a physical task before. In the past I’d always been good at anything sporty or competitive. I couldn’t believe that someone who was always athletic, played basketball, ran cross country could get so out of shape so fast. I was only 20 years old!

 

My family has a history of diabetes, heart disease, high blood pressure, and obesity. My grandma passed away of congestive heart failure when she was only 57 years old. I made a decision that I was not going to give up on my health.

 

While I had been active as a child, I had become almost completely sedentary. The most I moved was when I was playing Dance Dance Revolution on the PlayStation. I had tried Tae Bo in the past, and it was fun, so I got myself some videos (yes, videotapes). I also had a 15-minute pilates video. The lady on the pilates video said something that stuck in my head: “if you do this every day for a month, you will see a change in your body.” That became a mantra for me. “Keep it up, and you will see changes.” Daily exercise actually became a habit, to my surprise. I walked quite a bit. Eventually I would walk, then jog, then walk, then jog. I thought I was being lazy but that is actually a great way to exercise, in intervals. When I finally felt comfortable running, it felt great.

 

At the time, I had some luck on my side. I worked at Whole Foods Market as a cashier, so I had access to health-minded people, nutritional information, and some of the best food you can find. The South Beach Diet was popular at the time, and as a cashier I got to see what people on that diet bought. Just being in this atmosphere of enlightenment was helpful to me and my goals.

 

I read the book, did the induction phase, and promptly dropped 10 pounds. That was all the motivation I needed. Honestly, just seeing a small change was so encouraging that I was excited to continue. I learned a lot about nutrition, and I started eating fruits and vegetables, which had always turned me off. The food was delicious, and I had fun trying low carb recipes.

 

Suddenly I was losing weight, feeling better, and could shop wherever I wanted and fit into anything. All my customers at Whole Foods were so impressed with my rapid change, and the compliments were motivation to keep going.

Weight loss with kettlebells

Upon losing the weight, I immediately became pregnant with my daughter Celeste, probably because I got healthier. Unfortunately, I didn’t maintain a very healthy diet during my pregnancy. I put on fifty pounds and was blissfully sedentary, save for long, quiet walks with my belly. After giving birth it was easy to take the weight off just doing a repeat of the South Beach induction phase and hitting the gym again.

 

I became a devotee of exercise DVDs. I loved the really hard ones, like Jillian’s, Billy Blanks’ Tae Bo, and Bob Harper’s killer routines. I liked Amy Bento, Exhale Core Fusion, Crunch, Yoga Booty Ballet, and the 10-minute solution videos. I had quite a few in my library and by rotating them, I rarely got bored. I got pretty strong doing the circuit style workouts in Jillian’s Banish Fat, Boost Metabolism, because she does plenty of squatting, jumping and planks. I really liked her DVDs, and I owned almost all of them.

 

I used to read reviews of fitness DVDs on religiously on Collage Fitness, and I kept hearing about kettlebells. Many people were very excited about Iron Core with Sarah Lurie and a few other popular videos.

 

I became obsessed with watching videos of women performing Olympic barbell lifts, doing CrossFit, and kettlebell exercises. It looked fun. I talked about kettlebells so much that my dad bought me a set for my birthday last year. A former DVD workout junkie, I switched over to nothing but kettlebell and body weight interval workouts quickly and never looked back. I also liked medicine ball, jump rope, and sandbag training.

 

Kettlebell and fat loss

Lifting kettlebells felt empowering and made me so much stronger so quickly. I taught myself the major lifts by reading Enter the Kettlebell, by Pavel Tsatsouline. I watched tutorials on youtube and discovered myomytv.com. Marianne Kane has put together an awesome free website where she regularly posts hellish new kettlebell workouts. I had all her workouts copied into a little blue notebook that I kept in my gymbag, and they really challenged me!

I think everyone should be free to be comfortable. I was never comfortable carrying extra weight. I got tired, I couldn’t shop just anywhere, and I felt like nothing ever fit me right. When I freed my mind of thinking things like:

 

“I will never exercise, it’s not for me.”

“I like bread too much, I won’t be able to cut back.”

“I LOVE PASTA, how can I live without it?”

“I’ll always look like this.”

“People who are thin are intrinsically different from me.”

“People who are into fitness are weirdos.”

“Fruits and vegetables? HAHAHA…booooring.”

 

I realized I could change. I could be whatever I wanted. I had to stop thinking “I can’t”, and believe in myself. My self-esteem soared when I saw myself changing, and I was so proud of myself.

Since then I’ve had two more children, and once again kettlebells and a healthy diet have helped me get back in shape effortlessly. I love spreading the word about how magical kettlebell training is for fat loss and body sculpting.

I’ve dealt throughout my adult life with depression, anxiety, and borderline personality disorder. I truly believe that fitness and nutrition have been the key to managing these challenges naturally, without medications. I’m a different person when I’m taking care of the biggies: rest, exercise, nutrition, and getting outdoors.

Throughout the years I learned to make room in my life for fitness and for other lifestyle practices for wellness. I am always reading and learning about strength training, nutrition, biohacking, fat loss, and longevity. I listen to podcasts, subscribe to many email lists, read blogs, watch YouTube videos, follow fitness personalities on Instagram, and am a member of lots of fitness groups on Facebook. I surround myself with interesting information and positive inspiration.

I think one of the reasons I’ve maintained my weight loss and stayed active is because of all the positive habits I’ve developed. Eating whole foods, with an emphasis on a low carb, high-fat approach, getting outdoors frequently, being more active overall, intermittent fasting, drinking lots of water, not drinking too much alcohol, prioritizing sleep, managing stress, stretching, meditating, journaling, and regularly challenging my nervous system. All these small habits add up to a better quality of life.

 

Buy the book Kettlebell Workouts And Challenges 1.0 on Cavemantrainig and start your kettlebell journey today. Or purchase the paperback on Amazon and start next week.

Not sure how to work with a kettlebell yet? Buy the book Kettlebell Training Fundamentals and start learning today. Or buy purchase the paperback on Amazon and start next week.

Be part of something fun, join our Unconventional Kettlebell Competitions for all levels, novice to expert.

Easter egg: 60% off on both of the above books, use voucher code GH4FU132QK (valid for the next 48 hours only).


Kettlebells, movement, and strength training are the biggest piece of the wellness puzzle for me. As a mom, making time for sweat, time for me, is important. When I used DVD’s, I needed an hour to challenge me, to get my endorphins pumping. With kettlebells, 10-20 minutes of swings, snatches, or complexes can give me an awesome challenge! I love training outdoors, and I still love the empowerment and joy of practicing kettlebells. A bicep curl is just a rep, just a static lift. A kettlebell swing makes your heart rate soar and awakens every part of the body.

Today I’m using my Instagram and social media to share my primal lifestyle with the world. I love seeing others’ strength practices, getting and sharing recipe ideas, and hopefully inspiring others to live like humans, climb trees, get sweaty, grow their own foods, and not be afraid to explore new paradigms.

 

I believe stepping outside of your comfort zone is the first step toward greatness.

 

A little over a year ago my family and I were on the verge of homelessness. I was having a difficult third pregnancy with my son, Kalil, and my daughter, Soleil was 7 months old. Just standing up was difficult, I had to rest a lot due to an irritable uterus. I had been cooking at a private preschool, but I couldn’t work, much less workout. We were behind on all of our bills. My husband was driving for Uber to try to help ends meet. My demons were taking hold of me in my weakened circumstances. It’s probably the lowest point I’ve had in my life.

I was packing a bag to take to a homeless shelter when my husband told me that his mom (who I’d never met in person) had invited us to stay with his grandma in Georgia (where I’d never been). We packed our car with everything we could fit in it and drove through the night, through Louisiana, Alabama, and Mississippi. Of course under all our belongings, in the back seat, were my kettlebells, 25 lb., 16kg, and 20kg, no way I was leaving those.

Coming here was terrifying, leaving behind Texas, where I’d lived for 20 years. Going from living in a 2 bedroom apartment in Dallas to a hundred-year-old house in the rural south. Leading my growing family into the unknown. Not being in control of anything. It was scary, and uncomfortable, and felt vulnerable.

We’re still here in that house. My husband’s grandma bought herself a smaller house on her daughter’s land, which was her dream, and we are living an idyllic life in the country. We have a garden, and last year we grew our own veggies. I went fishing for the first time. We have 3 cats and 2 puppies. There are five acres of land for my kids to run and play and for me to walk, commune with nature, and play with my kettlebells. Life is slower, and, to me, more natural. I walk barefoot outside, I stay at home with my kids now and cook even more.

Start your own kettlebell journey today, at-home →

My life took turns I couldn’t have anticipated, and put me in uncomfortable situations that I would have given anything to change. I fought and raged against what I thought was my misfortune and my burden, just like when I was overweight and felt out of control of my life. But I ended up exactly where I need to be, doing exactly what I want to be doing. Sometimes you have to let go of what is leaving you, accept things as they are, and allow yourself to embrace change, even if you’re afraid. These are the times in life where we truly grow stronger, and evolve as people. These are the moments that set us apart from others, and teach us the meaning of strength.

www.instagram.com/kettlebell.kandy

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Doctor / Physio: “Don’t work with kettlebells!”

Are kettlebells dangerous?

Below is an actual conversation I had with someone.

“Thanks Taco I have just purchased your books. Looking forward to giving them a read. Quick question – my physio said kettle bell Work is only suitable once somebody has adequate mobility in their thoracic, hips, ankles etc. Are there any methods that you would recommend to increase mobility in these areas? Thank you”

 

At this stage, I’m already fuming inside, not because of anything he said, but because of the stupidity and ignorance of most of these ‘doctors’ and ‘physiotherapists’.

“I’d say your physio is wrong and right. Doctors tend to blindly repeat stuff and always be on the side of “don’t sue me info”. With anything there is beginners to advanced moves, beginner to advanced weight and so on. The kettlebell swing is super for hip mobility. The book also contains a workout for the thoracic area. And so on. Use common sense. Start light, less reps, less advanced etc. If in doubt hire a trainer for a program.
Ps. You do BJJ right? If so, did he say the same for that? If not, see how crazy the answer is? BJJ is waaaaay more taxing than kbs. Does he know about your BJJ?”

 

Allow me to put things in perspective for you. I just completed a kettlebell competition about a week ago, performed 30 minutes of non-stop kettlebell snatches. In the end, I was not out of breath or had any issues at all, did 532 reps, also took home gold by the way. Hence, I’d say I’m in good shape. I had not participated in BJJ for a while, I got invited and turned up thinking it would be a breeze! How wrong I was, my body was not conditioned for what was to come, I’m still hurting everywhere. My point being, BJJ is waaaaaaaaay more taxing on the body than kettlebells. Kettlebells do not need to be taxing on the body, and they only become dangerous if you don’t progress properly, don’t lay the foundations, do silly things, don’t know what you’re doing, etc. Quite the contrary, kettlebells are awesome to work on all-over mobility. But you have to know what you’re doing.

“Hi Taco, thanks for the reply. Yeah what you’re saying definitely makes sense. Will start off slowly and go from there. I do BJJ (not as often as I would like unfortunately) and he didn’t say to hold back on that when I told him about it – which yeah does seem strange if he is saying to do so with kettlebells! Seems an excellent method of training and like how you can simultaneously get a workout that promotes cardio health, strength and mobility etc. Looking forward to giving it all a go. Will look to have a good read over the long weekend.”

 

I don’t understand how these people are allowed to open their mouth and say silly shit that then gets regurgitated across the world, giving something a bad name that can actually mean a world of difference, more so than the physio/doctor itself. Aaaah, that’s the problem—do BJJ so I can keep fixing you, don’t do kettlebells or get smart so you can fix yourself.

Admittedly what the physio said wasn’t that stupid if he said the same for BJJ, and if he said it in the context of a specific exercise. Compared to all that I’ve heard over the years, this wasn’t even the worst, far from it. My point being, lots of people who have so-called ‘degrees/certificates’ prescribe the wrong things and shun the good things.

Start kettlebells the right way, lay the foundation→

 

What’s the stupidest thing you’ve heard? ↓

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How to enter kettlebell sport?

Kettlebell Sport
  • Quick intro to getting started with kettlebell sport.
  • How to work your way up to Kettlebell Sport?
  • What to do with my kettlebell?
  • I need a goal to work towards.

 

So you want to get more out of your kettlebell—you want to get serious!?

You want to participate in a sport that’s awesome, you want to feel the camaraderie, and work towards a specific goal. I’ve competed in Brazilian Jiu Jitsu, Muay Thai, and Kettlebell Sport, I can truly say that competing is awesome in any sport, but especially kettlebell sport. It gives you purpose and a feeling of accomplishment.

Before you go any further, I need to warn you: Anyone can do this, but it’s not going to be easy! You have to cultivate some serious mental toughness to participate in kettlebell sport. If you’re ready to do that, then read on.

 

How easy is it to get signed up and involved in Kettlebell Sport?

This is probably the easiest part. It can be as simple as Googling kettlebell competitions in your area, contacting them for the next comp and entering. Following is a small list of kettlebell sport organizations to get you started:

 

Entering a competition

Some organizations will just take your word, if you say you’ll enter, you’ll enter, others might require up-front payment. Choose your discipline to compete in, provide your bodyweight and the kettlebell weight you’ll be using. Once you get to the competition, kettlebells will be there for you to use. Most organizations allow you to bring your own kettlebell, but it will have to be officially weighed and there can’t be too much of a weight difference. When you get to the event, find the registration area, register and pay (if you haven’t already), then get changed and weighed. You’ll be told at what time you’re on, or at least after who you’ll be on, this gives you enough information to warm-up in time. You’ll also know your platform number. Your name will be called, then you’re up, get to your platform, prepare your bell, wait for the judges to give the go, and off you are!

 

How to get started with kettlebells?

No matter what you choose to do with a kettlebell, whether you use it in CrossFit, in the gym, at home, or plan to use it for sport, the fundamentals are what you need to learn first. Things like grip, safety, injury prevention, basic techniques, and more. Lucky for you, I’ve put out a lot of free information on our website. You’re welcome to read through it. Or if you prefer to have it all in more details and one handy location like a book, ebook, video, audiobook, or even online course, I can also help you.

Ebook: Kettlebell Training Fundamentals
Course: Train-at-home online education

Once you’ve mastered the fundamentals of kettlebell training, it’s on to step number two of your awesome journey.

If you’ve seen kettlebell sport events, and you’re already drawn to one of the disciplines, then you want to start training specifically for that discipline. For the sake of this article, I’m going to assume you’re not yet hooked into one specific discipline, and that you want to get familiar with all to then decide on one. But as we know, once you get specific, you get better results.

  1. Jerk 10 minutes—with one or two arms
  2. Clean and jerk (long cycle) 10 minutes—with one or two arms
  3. Half snatch 10 minutes
  4. Snatch 10 minutes
  5. Biathlon is 10 minutes of the jerk (one or two arms) and 10 minutes snatch
  6. Half or full marathon (30 or 60 minutes) jerk, snatch or long cycle
  7. Kettlebell relay (3 minutes per athlete)

 

The fastest path to entering competitions

Start with progressions.

The first requirement is pressing overhead. Yes, push pressing is easier, but if you can’t press and hold a kettlebell overhead, you have no business push pressing it, hence, press first. The push press is the progression to the jerk because the first part of the jerk is a push press. Once you mastered the push press, it’s time to enter the jerk. Time to add a dip and come under the weight. Now that you know how to Jerk, you could enter your first novice comp, either a 10-minute jerk or half marathon. Yes, I said half marathon. 30 minutes is crazy, but in some cases, and for some people easier than 10 minutes with just one arm switch. Remember, with the marathon you can switch an infinite amount of times, in 10-minute events you can only switch once.

However, this is all great for getting started, but if you want to get serious, you really need to be able to do your 10 minutes. It’s not just a rite of passage, but it will also help you get more reps out. The less you have to switch, the more reps you can usually do. Switching from side to side takes time, it can mean one or two less rep each time you switch.

With all that said, we approached this with the objective to enter a comp as quick as possible. In reality, one should always learn to swing a kettlebell first. From the angle of “as quickly as possible”, we’ve now arrived at the stage of progressing to the swing. You have to learn to swing, as the clean is a swing movement, the snatch is a swing movement. Well, in reality, it’s not that black or white, but let’s keep it simple for now. One thing I can say with certainty, the Hardstyle swing is not the swing to start with, that one is specific to a certain goal and that goal is not kettlebell sport. I’m not saying it’s a bad swing, quite the contrary, but I am saying it’s not the one to focus on for our goals right now.

 

Should you hire a coach?

If you want to get serious about Kettlebell Sport you should hire a coach. A coach will know how to program specifically for you, work on your weaknesses, whether that is cardio, mental toughness, mobility, endurance, or strength.

Some great online coaches are, but not limited to:

  • Valerie Pawlowski
  • Brittany van Schravendijk
  • Sergey Rudnev
  • Hetmanenko Serhiy
  • Igor Morozov
  • The list goes on…

 

Upping your reps

If it’s time to up your reps, find the pace that you can maintain and work on increasing that pace. Or find the pace you want to reach, and increase that. To find the pace you want to reach, set a number, i.e. 120 reps in 10 mins. That’s 12 reps per minute, set that pace, maintain it for as long as possible, record where the pace veers off, from there you know your pace limit, then increase that over time through proper programming. Example: You’re able to maintain the pace for 3 minutes, 12 reps a minute for 3 minutes, and the fourth minute you get to 10 reps a minute. 3 minutes is the max you can maintain that pace. Your next step is reaching 4 minutes, 5, and so on.

If you need to increase strength, then work on fewer reps with heavier weight. But if you’re just getting started you should not have to worry about heavier weight yet. Work with a weight that works for you right now.

If you already have the technique down and need to work on your cardio, you can stick to the discipline at hand, i.e. use what you’re going to be competing in, or mix it up. It’s almost the same concept as for upping your reps, find the number of max reps you can do at a fast pace, i.e. get to that point of being out of breath and having to put the kettlebells down. Let’s say that’s 20. Deduct 10%, that’s 18 reps, program 6 to 10 rounds of 18 reps of work, 30 seconds rest for the first half, then 60 seconds rest for the second half. End with a max rep sprint. Increase the number of reps over time, pushing those boundaries each time.

You can also mix it up, I have several videos on our channel, cycling and long cycle (CLC), rowing and long cycle (RLC), and others like skipping, sprinting and long cycle, etc. Take note: These workouts were programmed to work on my own weaknesses, as with any workout/program, if you want the best for you, get a coach and your own workouts/programme.

 

How easy is it to obtain a rank?

It all depends, ranking varies from organization to organization. This means that the number of required reps might be different, the weight, the categories, etc. Check with the organization you’ll be working with. Also, check the requirements, some will need you to tell them that you’ll be aiming to get a rank, in which case they’ll have a special representative judging you. If you’re only just getting started, don’t worry too much about ranking. The ranks MS or CMS will be out of your league for a while, but perhaps you’re lucky enough to get a rank 3, 2, or even a 1. If not, set a goal.

 

Check out – Kettlebell Sport, and all the questions you’ve been afraid to ask: www.cavemantraining.com/caveman-kettlebells/kettlebell-sport-questions-youve-afraid-ask/

 

I hope that some of this basic info will help you get into the world of kettlebell sport, don’t forget to share and like. Get others interested.

I do have to say again, this is all generic information, there is not one program that works for everyone. If you just want to get started, this is great info, if you want to get serious, get a coach, or dig deeper and learn all the science behind kettlebell sport yourself. Learning takes time, time equals money, you decide to spend your money.

If you want to save yourself money, prepare yourself for a coach, get the kettlebell fundamentals down and give them something awesome to work with.

Feel free to ask questions in our kettlebell forum or on Facebook.

BUY ACCESS TO THE VIDEO

 

I leave you with what I believe is in the top 5 of the most important things to learn correctly with snatches, hand insertion:

 

 

Motivation to get you wanting it more:

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Fourforty WOD

This is Fourforty WOD, 3 tasks, 2 AMRAP, and 1 FOR TIME. Complete and post online. A video of the workout can be unlocked further below.

 

Your First Task

  • 4 squats
  • 4 crossfit burpees
  • 4 dead clean and press left
  • 4 dead clean and press right

8 minutes AMRAP
2 minutes rest

 

Your Second Task

  • 40 jump rope
  • 4 dead clean and squat left
  • 4 dead clean and squat right

8 minutes AMRAP
2 minutes rest

 

Your Third And Final Task

  • 40 squats
  • 40 alternating dead clean and press
  • 40 crossfit burpees

FOR TIME

 

℞ weight

℞ for a male is 16kg/35.2lbs
℞ for a female is 12kg/26.4lbs

 

Watch the dead clean performed in slow-mo.

 

Movement standards:

  • The press is strict on the up-phase
  • Hips below knee line on the squat
  • Full rack and knee plus hip extension on the dead clean

 

Scoring: Athletes are scored over the two AMRAPs combined, and separately for the task FOR TIME. When posting, combine your rounds/reps for the first two tasks, and the time for the last task. Not sure how to score? Check out our how to score AMRAP workouts article.

 

Video of the workout

Unlock the full video below, or sign in if you’re a free community member.

Buy kettlebell skull t-shirts.

 

Want more workouts?

 

Want to learn how to work with kettlebells properly?

 

If you did not unlock the video above, have a look at some of what you could be missing out on.

 

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Anyone can do it! Justin lost 80lbs

“I felt like I had to, because I was afraid of what my future would be like”

 

About 7 years ago I weighed 250 lbs. I had very little motivation to get in shape, but I felt like I had to, because I was afraid of what my future would be like. So I bought a few popular at home workouts and in 2 years I lost around 80 lbs.

 

I then struggled to stay excited about working out. The videos were tough to watch after 60 or 90 days of hearing the same lines, and being used to the same workout movements.
So I worked out a few times a week, but over the next few years, I slowly gained weight again.

Now I’m a 42-year-old dad of 3. About 2 months ago I weighed myself and saw that over 3 years I gained back 30 pounds. And my kids were going to have that lazy dad who hardly interacts in any activities with them! Wasn’t going to happen…

I started looking for efficient workouts around the web, and 9 times out of 10 kettlebell workouts showed up. Then I stumbled upon Cavemantraining, read some articles, looked at some of the workouts, and immediately thought they were too tough, especially when it’s recommended to swing a 35-pound kettlebell. But I knew I didn’t want to be overweight. The solution was to take Taco’s videos and breaking them down into smaller pieces. If a workout had 5 movements, I would do 30 seconds on, and 30-second breaks. Over the course of the last 6 weeks or so I’ve been able to see a huge difference in myself. First, I’m excited to get up and workout. Second, my endurance has increased significantly, I’ve gone from doing 30-second intervals to being able to do swings and snatches for 2 1/2 minutes at a time. Third, I’m down to 184 pounds, I’ve lost about 2 inches from my waist and an inch off my chest. And I am seeing definition around my shoulders, pecs, and traps.

Right now I struggle to be able to officially score my workouts, but I feel like I’m doing great because I’ve proved to myself that my middle-aged body can still complete many of the same workouts that some 20-year-olds would struggle to complete.


You too can start today, buy the book.

Hey thanks again. I honestly thought the bell would just sit in the closet after a few workouts but your videos make it addicting. And when people ask what I do they can’t believe I swing 35 lbs in just about every move.

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Your Respect Could Be Killing Elderly

This topic is going to be controversial, I ask you to forgot what you’ve been taught, just for 10 minutes while reading this, open your mind, because…

what if we were wrong?

 

What if our respect put millions of people prematurely in their grave? What if our respect gave millions of people a terrible pain to endure? What if?

Real definition of respect

  • a feeling of deep admiration for someone or something elicited by their abilities, qualities, or achievements.
  • due regard for the feelings, wishes, or rights of others.
  • admire (someone or something) deeply, as a result of their abilities, qualities, or achievements.
  • have due regard for (someone’s feelings, wishes, or rights).
  • avoid harming or interfering with.
  • agree to recognize and abide by (a legal requirement).
“If you want to earn respect, you have to respect yourself first” T-shirt

Respect is one of my key values, and I believe everyone that deserves respect should get it. Respect has to be earned, deserved, not automatically given.

  • Respect that old lady and carry her groceries.
  • Respect that old man and open the door for him.
  • Respect that elderly couple and let them sit.
  • Respect that old person and pick that up.

Respect—and take away everything from a human being that they need to respect themselves.

Before I make my point clear(er), let’s talk about common things elderly people usually can’t do anymore, and probably in that order:

  • Clean their house
  • Get their groceries
  • Bend down
  • Get up from the chair
  • Walk
  • Get out of bed
  • Clean themselves
  • Do anything at all

 

 

The other day I saw this question posted:

Why do you go to the gym?
Get stronger. Get shredded. Get bigger. Look good naked.

 

Immediately I thought “How wrong they are. None of the above”. I go to the gym because I respect myself, I want to maintain my abilities till the day I die. I want to be able to clean my own house, get my own groceries, clean myself, tie my shoelaces, stand for long periods of time, walk, run, climb, and more. I want to walk around and feel comfortable. I go to the gym for internal reasons, that what comes externally is an added bonus.

Why do you go to the gym?

 

If I baby my son, he will get lazy, he will get the attitude of “someone will do that for me”, no matter what age someone is at, if they get babied, they turn into a baby. The sooner you treat a baby like an adult, the sooner they’ll turn into one. Tough love!

 

It’s in our nature to find blame elsewhere, it’s easier to blame age rather than the fact you just stopped doing shit, you stopped moving, you stopped caring, you got lazy.

 

Excuses

Excuses are little lies used to try to justify, to lessen the blame. “But it rains!” Training/working out is not something you give up on when it rains, doing so, means that you really don’t value what you get from it, you’ve put it low on the list of priorities, it’s still not ingrained in your daily routine, you still don’t really understand how life works, and most importantly, how you can feel 100% better.

 

“As we get older”… fuck that!

I’ve heard it over and over again, said to others, and spewed in my ear “just wait till you get older, you’ll..”

  • Get fat
  • Won’t be able to do as much
  • Have to slow down
  • Won’t be as strong
  • Won’t be as fast
  • Won’t be able to do that

This comes from people who are lazy, it makes them feel better about themselves, it’s from people who accept what society tells them is so. Lazy people are unwilling to work or use energy.

 

There are so many things that contribute to not being able to move, and most of the time, it comes down to laziness. Are you willing to learn about what your body needs, are you willing to walk a bit further to get the right kind of food, are you willing to put in the effort to feed your body what it needs?

If you stop feeding the body what it needs, it gets fat, it doesn’t heal, it hurts, it will tell you in many ways that you’re not listening. If you stop using your brain, you get dumber. If you stop using your muscles, you’ll get weaker. If you stop moving, it will get difficult to start moving again.

I understand that this article will for most, be something to laugh at, shrugged away, ignored etc. and that doesn’t make me mad, just sad, sad to see people waste a precious life. If on the other hand you’re one of the few this resonates with, I can highly recommend kettlebell training (or any other form of exercise) to you. I started many years ago and it has improved my life drastically, I’ve not gone backwards, even though you could probably say I’m at the halfway mark of my lifespan. I reached that age where people said “just wait and see”. I’ve reached that point people warned me about, and:

  • My hips are looser than ever
  • I’m more flexible than I’ve ever been
  • My mental toughness is the strongest it’s ever been
  • My understanding of the mind and body is bigger than ever

And most of all, there is nothing I can’t do, that I could before, the contrary is true, I can do things I wasn’t able to do before.

Don’t let yourself turn into a baby, always learn, always keep moving forward, die with dignity, die with self respect.


Start studying kettlebells at home today.

Let’s be clear here, if I’m sitting down, and I see an elderly person that has trouble standing, I will offer my seat, but if I see someone struggle but still able to do whatever it is they’re trying to do, I remind myself that I’m actually helping them stay stronger for longer if I don’t take away that which keeps them moving, it has nothing to do with respect.

My point: You don’t get old, you get lazy.

Thoughts?

 

While I wrote this, several inspirational people came to mind:

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The Kettlebell Dead Clean Tutorial

The dead clean tutorial to end all tutorials.

If you’ve watched the intro video to the kettlebell dead clean and are here to unlock the 4:30 long detailed video, or download the 9 page long PDF, let’s begin.

 

In the detailed video you will find reference to:

  • Look ahead
  • Full racking position
  • Controlled landing
  • Accelerated pull
  • Drop + pull-out
  • Hip slow; shoulders high
  • Float, open + insert
  • Drop + pull back
  • Extended elbow
  • Pull with legs

In more details.

Look ahead

No need to look at the kettlebell, maintain good form and alignment, keep your sight ahead, not down.

Full racking position

End up in full racking position, even if your next rep is another dead clean, complete the full movement and don’t get sloppy.

Controlled landing

Don’t let the bell just crash on the floor, control the descent and gently put the kettlebell back dead on the ground.

Accelerated pull

The pulling speed needs to increase, accelerate and generate enough power to make the weight float.

Drop + pull-out

Let the kettlebell drop back down, pull the hand back out, transition back into hook grip.

Hip slow; shoulders high

This is not a hip hinge, it’s a squat, drop you hips low and keep your shoulders high.

Float, open + insert

Make the weight float, i.e. get it to the point where it’s weightless, then open the hand, let the bell come around, and insert the hand into the window.

Drop + pull back

While the bell drops, pull the elbow back, keeping it where it is means that the bell will move away from the body, you want a direct path back down.

Extended elbow

Pull with legs, not with the elbow flexors, this means you keep the elbow extended for as long as is required to generate the right amount of power with the legs.

Make sure you download our free 9 page tutorial which has 26 steps listed on how to perform the kettlebell dead clean, 10 step-by-step photos, more details on the steps, and common mistakes made.

Unlock the detailed video below:

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What is physical fitness?

Physical fitness is a state of health and well-being, the ability to perform aspects of sports, occupations and daily activities. Achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.

Keep up your fitness and … you’ll be able to tie your own shoelaces till the day you die, or
bend down and pick up your groceries.

Maintain your dignity

 

Fitness is not something that you can buy
Exercise is not something you do for a day
It’s not something you give up on a rainy day
It’s part of your life
It’s your lifeline, your health, your happiness, your confidence, your strength, your ….

What is it for you? Post below, or on our Facebook.

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Two Teens Beat A Caveman—13 And 16 Years Old

Adam Tonkin’s kettlebell sport journey started a year and a half ago.

“I like to play on my Xbox One, and enjoy playing FIFA with my friends but feel my fitness is more important.”

 

His mother had been doing kettlebell sport before, but she had not trained for a while, and decided it was time to get her fitness back. It was then that she found a gym called Tu Nova, Adam went along one Monday night and never looked back!

Adam weighs 49.7kg/109lbs, he casually does 92 jerks, 159 snatches, and 70 reps long cycle double 16kg. Let me put that in perspective for you. I’m a full grown old fart, and I can only get out 72, this kid is thirteen!

 

Without further ado, I present to you this months Caveman Athlete, Adam Tonkin and Benooi Fleur Junghans:

 

I simply decided that I wanted to join my mother, so I went along one Saturday morning, I enjoyed it a lot, and have been going to the gym ever since.

I enjoyed the kettlebell work, doing the fitness side of things and liked my coach, Ste Gordon and all my team mates. I feel lucky to have them, and am now able to consider them as good friends. I have been fortunate to go on many road trips with them to many different kettlebell sport competitions.

I trained for a few months before entering my first competition, this was down at Primal gym in Leeds. I really enjoyed it, I got medals, a certificate, and it spurred me on to enter more competitions, including full ten minute competitions.

I have participated in several Grassroots competitions, often winning gold medals and five ten minute competitions which include the North East Open, English Championships in 2017 and 18, The British Championships, and also travelling to Ireland with my team for the Irish Open, I really did enjoy this and hope to go again this year.

I have also been lucky enough to be able to travel to South Korea with my mother and team mates, to watch them compete at the IUKL World Championships. This was an amazing experience, and one I would never have been able to do if it wasn’t for Kettlebell Sport. I was able to watch and meet some of the best lifters in the world, my coach even got me a training session with a member of the Russian team.

At the end of last year I participated in a training day at my own gym with Anton Anasenko, he is one of my heroes in the sport. It was a fantastic day, and I was able to learn a lot about technique and the history of kettlebell sport.

Recently (Feb 4th 2018) I competed at the English Kettlebell Championships, which was held at a school in Rushden where I was able to gain a place on the English Junior Kettlebell team.

I competed in all three lifts with double 16kg bells and managed to complete all ten minutes for each lift. I am the first child in England to do this, and have to thank my wonderful coach for getting me to this stage.

Away from Kettlebell Sport I have ran many 5ks with my mam, with the last one being end 2017 at a park in Stockton, where I ran it in 24 minutes which is a personal best for me.
I am currently in year 9 at school, and am about to decide the subjects I am to study for the next two years, I participate in sports at school, and like to play both football and rugby.

On the weekends I have a bit of a routine with my mam, and like to spend my time with her. We will train on a Saturday morning, then go for coffee in the afternoon, but Sundays are a bit more relaxed, and we like to go out for walks, to the seaside, or other places where we can walk around.

I like to play on my Xbox One, and enjoy playing FIFA with my friends but feel my fitness is more important. I enjoy spending time with my friends at school and outside of school. They help me keep going and help me get through school work.

Adam Tonkin


 

I love seeing people getting into exercise, especially younger kids, as I know it will lay such an awesome foundation for health and happiness in life. I love it when people in general surprise the heck out of me. When I told my sixteen year old son about Adam, he got the fire in his eyes, he said “I bet you I can do two sixteens”. I laughed hard and was almost going to put money on it, up till then I had not even completed a long cycle with two sixteens!

How wrong I was, he came home that day with his mother, he had a video as proof that he completed 10 minutes of clean and jerk with two 16s/35lbs, needles to say, I quickly completed the long cycle with two sixteens 16s after that, things turned around, my son inspired me. Because of this amazing feat I decided that Benooi deserved a shared spot with Adam as this months Caveman Athlete.


Benooi on 2 x 12kg

Kettlebell Long Cycle is a BEAST!

For those that don’t know Long Cycle, let me tell you, giving birth is probably easier! I’m kidding of course, I have no idea, but it’s hard to describe the mental game, and physical torture one goes through to complete the full ten minutes, no matter with what weight.

A kettlebell long cycle (TALC) is clean & jerk with two kettlebells, that on its own sounds easy, but there is a little caveat, you can’t put the weights down for the full 10 minutes. This means you need to learn how to rack properly, how to pace yourself, proper breathing, and of course you need to nail the clean and jerk itself. Allow me to describe a long cycle for you:

  1. Start
  2. This is easy!
  3. Yeah 30 seconds in
  4. Going too fast—breathing heavy—I can’t catch my breath
  5. Why am I doing this again?
  6. 1 minute in NINE TO GO!?
  7. I’m going to put these bells down STUFF IT
  8. Quickly do another rep
  9. Push the negativity away
  10. You can do this
  11. Getting into a rhythm now
  12. Must be nearly half way now
  13. Must not look at the clock—too late
  14. WHAT 7 minutes to go!?
  15. Just do it!
  16. Analyse: Why is this starting to hurt?
  17. Fix: Adjust
  18. Tunnel vision
  19. 1 minute to go—where did the time go!?
  20. Go fast
  21. Bleep! Drop the bells, fall on the ground, cool down in your puddle of sweat, feel accomplished, stare at the ceiling like the world is not there, now, let’s do it again…

Endurance, cardio, strength, mental toughness, all in one. The perfect recipe to ward of disease and unhappiness.

With all that said, if there’s one thing you take away from this article, let it be this, provide your kids with physical education, lay a true foundation for health and happiness. Well done Adam Tonkin, and Benooi Fleur Junghans (Son Of Caveman).

Cavemantraining Kettlebell T-shirts

 

Want to be inspired by the opposite side of the spectrum? Check out Jerry Gray, 76 years of age and still snatches more than you and I combined! If that’s not enough, check out this awesome fifty plus woman that broke two worlds records, well, that was last month, she probably broke several more by now!

 

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FIVE UNBROKEN—an endurance workout

Five Unbroken requires one kettlebell, nice and heavy, but just right so you can complete the full five minutes of all 4 tasks. The rules are:

  • One kettlebell for all four tasks (choose wisely)
  • Unbroken or none of the reps for that tasks count
  • Unbroken means you can’t put the kettlebell down
  • Form and technique first

You need to know how to rack properly, invest time in learning how to rack, as you can only rest in racking or overhead with 3 out of 4 tasks.

The tasks are:

  • 5 minutes of Russian swings
  • 4 minutes rest
  • 5 minutes of half snatch
  • 4 minutes rest
  • 5 minutes of hang clean and strict press (concentric phase)
  • 4 minutes rest
  • 5 minutes jerk

DONE.
Score your total reps. Post online. Tag @realcavemantraining on Instagram.

The hardest is the first task, as you can’t switch, the Russian swing is with two hands, hence, this is not a beginners workout, completing 5 minutes of unbroken swings requires you to be smart with your grip, grip goes first!

 

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WOD Titus—just 19 minutes… easy

 

5 minutes of half snatch
Unlimited switches
Unbroken

2 minutes rest

2 x kettlebell combo: clean & jerk, hang clean and press
4 x crossfit burpees
8 minutes AMRAP

3 minutes rest

Racked reverse lunges
6 minutes AMRAP

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Ultimate Kettlebell Combo

This is the Ultimate Kettlebell Combo, not to be confused with WBKC—world’s best kettlebell combo… AKA Ultimate Kettlebell Complex

The UKC is as following:

  • Deadlift (squat)
  • Hang clean (squat)
  • Swing clean (hip hinge)
  • Swing (hip hinge)
  • Half snatch (hip hinge)
  • Press (strict)
  • Drop and repeat

You can program this combo in your workouts, or check out Colossus WOD which includes this awesome combo.

Test yourself, try and complete at least five unbroken complexes.

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Colossus WOD—turn yourself into a steel machine

Colossus WOD is simple, but don’t confuse that with easy.

This WODs main component is the UKC (Ultimate Kettlebell Combo).

 

Turn yourself into a steel machine

 

 

6 minutes of UKC AMRAP

4 minutes of 50 bent-over rows

6 minutes of UKC AMRAP

4 minutes of 40 bent-over rows

6 minutes of UKC AMRAP

Finish with 30 bent-over rows

 

If you finish your bent-over rows before the end of 4 minutes, use the remainder for rest!

You can’t get much simpler than this, but you also can’t get more effective than this. The Ultimate Kettlebell Combo consists of:

  • Deadlift (squat)
  • Hang clean (squat)
  • Swing clean (hip hinge)
  • Swing (hip hinge)
  • Half snatch (hip hinge)
  • Press (strict)
  • Drop and repeat

 

Download the PDF with printable workout sheet, movements standards, Rx weights, and more. Completed the workout? Post here. Got question? Post here. Check out the other 500+ videos here. Want to improve your kettlebell training? Check out our online courses.

With the bent-over row added, you simply have everything covered for a full body workout that tests everything, cardio, strength, explosiveness, and more.

TIP: Make your bells float with the cleans—do this with your legs—open up the hands, and insert.

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