Half Beginner Half Advanced - A Kettlebell Workout and Practice Session

Small group consisted of some of our most advanced people on Monday, so it was time to learn something not only new, but fairly advanced.  When he came back from the Return of the Kettlebell workshop, Tim Shuman RKCII showed me the ever so nifty double kettlebell snatching technique in the book and as practiced at the workshop.  We had pairs of the following kettlebells available so that everyone could use something practical and trade around too: 8kg, 12kg, and 16kg.  Since there was a learning component, we'd be keeping things relatively light.

We began with joint mobility, and a few deadlifts and swings.

Then we revisited an old friend - the twisted ladder of goblet squats and swings (which is a great workout combo for beginners - it's amazingly intense and you get LOTS of swing and goblet squat practice).   This is also a great "I want to do something but I don't know what to do" combo:

Grab an appropriate kettlebell and go to town on:

• 10 Goblet Squats, 1 swing
• 9 Goblet Squats, 2 swings
• 8 Goblet Squats, 3 swings
• aaaaaaaaalll the way down to:
• 1 Goblet Squat, 10 swings

Make sure to rest as needed, but when resting ALWAYS keep moving.  Fast N' Loose, Comrades!

After some water and milling around, I introduced the double kettlebell snatch.  They then took turns trying it out - we alternated between doing light double kettlebell snatches for 5 reps, and moderate double kettlebell swings for 5 reps.  This helped to reinforce the idea of the explosive hip snap.   We followed up with a few of our beloved "pump stretches" (feel free to go all "prying cobra" if you wish... I love those).  Then it was time for the last combo of the day.  We did 3 rounds of the following:

• 5 double kettlebell swings
• 5 extreme strict form push ups (where ever you are in your progress)
• 5 double kettlebell snatches
• 5 double kettlebell deadlifts
• rest

Then, since some people missed the "walking up the wall" fun on the previous Friday, we reviewed how to do that, and practiced a little bit before finishing up with joint mobility.   Lots of fun all around.

All of that counting to five and doubles work inspired my own workout that evening which consisted of 5 rounds of:

• 5 double 16kg swings
• 5 double 16kg clean and press
• 5 double 16kg front squats
• 5 Strict push ups
• 5 strict tactical pull ups striving to get my chest to the bar and my head bumping the smoke detector.

I finished up with some fun review of my tai chi teacher's videos - I once had a certain Yang style short sword (Gim) form committed to memory and I will make that happen again!  Its fun, looks neat and well swords are COOL! :)