Kettlebell Articles, Workouts, Tips, Videos, and More

Back to basics. Can you help change the world?

How can you help to change the world a tiny bit? “What is this? I thought you were about hardcore training and workouts?” No. We focus on everything that is part of you achieving a healthy happy life. Food and a lot of other factors play part in that. Four simple super powerful but basic

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A tough kettlebell workout—Raven 3×5 100

This workout has four tasks with some rest in between each. First task: 5 jump burpees 5 full snatches on each side 5-minute AMRAP 2-minute rest Rx weight: Male 1 x 16kg / 35.2lbs Female: 1 x 12kg / 26.4 Second task: 5 dead swing clean into squat 5 chest push-ups 5-minute AMRAP 2-minute

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Magnus Dorsi—A Kettlebell Back Workout

This is one of the best back workouts you can do at home. You can do it with one kettlebell, or up to three if you have them. Awesome strength workout for the back.

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Kettlebells, a Lone Wolf, a Jerk-Berry, and Insane Feats

My training room is my sanctuary. Stress and worries stay outside. When in a training session, I normally try to empty my mind and focus on what needs to be done.

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Kettlebell Drop Set Shoulder Workout

This workout focusses on the deltoids/shoulders and triceps. Your workout should start with a good shoulder warm-up, if you have a mace, you should use it for some swings mixed with other bodyweight exercises. Once you’re nice and warm, start your workout with the drop set of kettlebell strict shoulder presses. Take your time with

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2 Kettlebell Mobility Combos

Kettlebells are extremely good for flexibility and mobility. There is so much that can be done with them. The key is slow, deep, controlled movements with light to medium weight. Separate this from your strength or any other training and take some time to focus and enjoy the movements. I've designed two great kettlebell mobility

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Unconventional GRIT—Heavy Tire Workout

Odd object training doesn’t get more functional than big ass, heavy tires. With 4 movements put together, this circuit is designed to introduce a variety of functional movements and help the new or veteran Caveman understand exercise for power and grit in a more “real world” environment. Workouts like this are fun to break

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The Stiff-Legged Kettlebell Swing For Maximum Isolation

This is the stiff-legged kettlebell swing. A great dynamic movement to work on your flexibility. Super to get maximum glute isolation. This is not a beginners exercise and you will get injured if you try this without: Good understanding of the hip hinge Full hip flexor and extensor control Hamstring flexibility Master the basic kettlebell

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The Best Push-up

If you asked me “What is the best push-up to do for the most bang for your buck?” I’d tell you the bottoms-up tricep push-up is it. It’s great for strength as the instability requires you to do this slow. The video is not in slow-mo by the way. The video shows the tricep push-up

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Overhead Squat Progression

The overhead squat is a full body exercise and extremely difficult, requiring you to use all muscles and joints, and testing your flexibility + stability to the max. The overhead squat is expensive, the overhead squat is something you need to invest a lot of time in, the overhead squat is also dangerous, go ego

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Kettlebell Zombie Arm—Beginner Tip For Cleans and Swings

Does your arm behave like a zombie when you’re cleaning or swinging a single kettlebell? It might prevent you from maintaining a good posture. Do you feel awkward swinging the other arm back when you’re swinging or cleaning one kettlebell? Does the shoulder of your swinging arm come forward while your other side remains in position?

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What defines a sumo squat?

Is it a bird, is it a plane, no, it's a sumo squat! Or perhaps it's not. But how do we know? Squat stances Narrow Neutral Wide Sumo Staggered Etc. What is Sumo? Sumo in the context of exercise is a stance one takes to perform a squat or hip hinge movement. Forget what

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Thoracic, Thorax, Chest, Rotation, Extension and More Goodness

With all the sitting we do these days our mobility just goes to crap. Mobility—that's the freedom to move easily (on your own). Basically, that one thing which makes us function properly when we have to do something physical. Oh wait, we don't do much of that anymore so we don't need it (sarcasm). Well,

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20 Stretches to Watch TV and Work on Mobility

We sit on our ass too much, there simply is no question about it. Sitting in a chair is not a position that was designed for us, and it's killing our mobility day by day. Most of us know it but have no immediate idea on how to easily increase our mobility, and some of

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The Overhead Bottoms-up Squat

Want to really test your overhead squat mobility? This is the epitome of overhead squat mobility, nothing else shows the world that you've invested time in your shoulders, thoracic, hips, knees, ankles, and more—other than performing a double overhead bottoms-up squat! Here are a few tips: Bottoms-up press First master the bottoms-up press, if

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My Kettlebell Story (and some other $h!t like heart attacks, knee ops, herniated disc etc.)

A 57-year old wrinkly guy with a slightly messy past private wise. But in the past few years finally coming to terms with life and is now living more in harmony with no stress and more love. Both for life itself and kettlebell sport. “I have met so many great people and gained so many

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Thoracic Extension and/or Rotation Provides More Range for Snatch and Clean

We all (should) know by now that thoracic/hip mobility is important for performance and that it plays a huge part in remaining injury free. But did you know that it can also give you approx 5cm/2inches more range on the upswing? And approx 5cm/2inches more range on the backswing, thus getting a deeper insert. This gives

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Roses and Babies 96—A HARDCORE WOD

Look, I could not stand to use another name like Workout From Hell 96, Torture Workout 96, or Killer Workout 96, so I went the complete opposite way, and the first thing that came to mind when thinking about this workout was roses and babies. Behold, I present to you... Roses and Babies 96 FOR

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What is Efficiency in CrossFit or Kettlebell Sport?

Often you'll hear the word 'efficiency' in CrossFit and Kettlebell Sport. What exactly is efficiency and why would you care? The definition of efficiency The dictionary tells us the following: the state or quality of being efficient. "greater energy efficiency" the ratio of the useful work performed by a machine or in a process to the

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Floor or Bench Press, Who Cares Where Your Hands Are Positioned!

Floor or bench press, who cares where your hands are positioned! Right? Wrong! Whether you're floor pressing, bench pressing, performing push-ups, pull-ups, or rows, it matters where your hands are placed, it matters a lot. The position of the hands determines the emphasis of muscles worked. If I come into a gym and

Floor or Bench Press, Who Cares Where Your Hands Are Positioned! Read More »

Back to basics. Can you help change the world?

A tough kettlebell workout—Raven 3×5 100

Magnus Dorsi—A Kettlebell Back Workout

Kettlebells, a Lone Wolf, a Jerk-Berry, and Insane Feats

Kettlebell Drop Set Shoulder Workout

2 Kettlebell Mobility Combos

Unconventional GRIT—Heavy Tire Workout

The Stiff-Legged Kettlebell Swing For Maximum Isolation

The Best Push-up

Overhead Squat Progression

Kettlebell Zombie Arm—Beginner Tip For Cleans and Swings

What defines a sumo squat?

Thoracic, Thorax, Chest, Rotation, Extension and More Goodness

20 Stretches to Watch TV and Work on Mobility

The Overhead Bottoms-up Squat

My Kettlebell Story (and some other $h!t like heart attacks, knee ops, herniated disc etc.)

Thoracic Extension and/or Rotation Provides More Range for Snatch and Clean

Roses and Babies 96—A HARDCORE WOD

What is Efficiency in CrossFit or Kettlebell Sport?

Floor or Bench Press, Who Cares Where Your Hands Are Positioned!

Pre-Workout Stimulants and the Crash: How to Keep Training When the Buzz Wears Off

Here are the 2019 Outdoor Training Essentials

Number 1 Kettlebell TIP You MUST Watch! Improve Your Clean Technique

Pre-Workout Stimulants and the Crash: How to Keep Training When the Buzz Wears Off

Do You Need an Adjustable Weight Bench for Kettlebell Training?

Exercise Is Real Medicine for Your Mood, But What If Training Isn’t Enough?

Joe Rogan Kettlebell Workout

How Many Calories Do You Burn with Kettlebell Swings?

Forearm Pressure, Bruising and Pain from Kettlebells

95% of the World Can’t Do 10 Strict Pull-Ups

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