Jump straight to the workout
Forget the workout and give me the book
Joe Rogan’s favorite kettlebell exercise is the Gorilla Clean. Joe Rogan is using 70lb/32kg in the video below.
As a kettlebell coach, I’m obligated to point out that his technique in this video is not correct and neither is his weight selection. I think if we could hear from Joe today then he would probably tell us that if he could do it all over again he would have done it differently.
Here are some of the obvious things that are wrong:
- Weight is too heavy
- Kettlebells are banging on the forearms
- Rotational jerks on the elbows
- No hand insertion (friction and incorrect grip)
- Kettlebell is just for looks (too tall)
- You’re not really supposed to be pulling with your shoulder (all leg work)
That doesn’t make Joe any less of an amazing character though. We all make mistakes, I know that I made plenty.
Workout
This is where I have to be the bearer of sad news, as far as I’m aware Joe Rogan has actually not programmed any kettlebell workouts, I’ve been searching and not found any info. But, if he would have put a kb workout out I believe it would have looked something like the following to work on strength, explosiveness, and cardio. So without further ado, I hereby dub this workout the Joe Rogan Caveman Workout.
“Prepare to go to battle!” Joe Rogan
6 x Gorilla Cleans
6 x Sprawl Deadlift
2 minutes rest
2 x Dead Snatch (L)
2 x Dead Snatch (R)
4 x Squat Thruster
2-3 minutes rest
4 to 6 rounds
The work is to be performed explosive and intense, you clean the kettlebells into racking position and wait for the timer to start, at the beep you start your Gorilla Cleans by dropping one side into a hang clean, you pull it straight up while dropping the other side. The reps are kept low so that you can maintain explosiveness. Left + right equals one rep. You then return the weight dead to the ground and immediately move into the sprawl deadlift. The sprawl is bodyweight and doesn’t demand that much as you pop your hips down to the ground, from there you explode up and pull the feet in to place them right in position for the deadlift that follows.
The amount of rest can vary, you want to make sure that you’re recovered enough to put the same amount of intensity in the next round. If your heart rate is still not within 10% of your resting heart rate, then increase the rest time.
The dead snatch is my favorite kettlebell snatch variation as it’s the longest (ground to overhead) and most explosive. You perform a squat movement and pull the weight to overhead in one smooth and explosive pull.
The squat thruster is again, all lower body-powered and not to be confused with a squat and press. Come in and out of the squat explosive to thrust those bells up overhead.
Kettlebell Weight Selection
Gorilla Cleans and Dead Snatch: Use a heavyweight that allows you to complete the reps with good form and technique. Reduce weight or reps over rounds as you find that you can’t maintain the same explosiveness.
Deadlift: You can use one of the weights used for the gorilla cleans or you can have a heavier weight ready, most people can easily use a 70lb/32kg for the deadlift. The deadlift BTW is performed with a squat movement.
Squat Thrusters: Use a weight that allows you to complete the reps with good technique and speed, generally much lighter weight than you’ve been using for your cleans.
Buy a video and book with the best kettlebell complexes available right here
Gorilla Cleans
You can see the gorilla cleans in action in the following workout. The weight selection is heavy but not so heavy that the arms have to do curling/pulling, and I’m able to use just the power from the legs as you’re supposed to for the clean.
Kettlebell Sprawl Deadlift
You can see the sprawl and deadlift in action below, the video also demonstrates ribbons, but due to the heavier weight used in the above workout and we want to keep it explosive, the ribbons are not included.
Kettlebell Dead Snatch
You can see the dead snatch in action in the following workout.
Kettlebell Squat Thruster
You can see the squat thruster as part of the following kettlebell combo.
Finisher
If Joe was in need of a little finisher for some reason, well, then I’m sure he would pump out 50 of these babies FOR TIME. Just for fun.
If you’re after some more kettlebell workouts with the gorilla cleans check these out:
- Gorilla Blackback Workout
- Kettlebell WOD SANGRE 1.4
- MUK SIX SIX 300
- Silverback Workout (not exactly gorilla cleans but worth checking out)
How good is kettlebell training?
To answer the question “How good is kettlebell training?” I’ve asked 20+ random people and their answer can be heard in this video.
Buy yourself one of the best kettlebell workout books today and get started with kettlebell training immediately.
