Synergy Kettlebell Boot Camp is a super fun and results guaranteed fat loss fitness boot camp using kettlebells and training in beautiful North Aurora, Illinois.
Although my body is sideways and my lips versus speech speed ratio is something out of an old Bruce Lee Kung Fu movie I hope you can get my motivational message.
If you are unsure what the 5000 Swing 30 Day Challenge is, here are the details…
It’s just 162 Kettlebell Swings a day. You can spread them out throughout the day or do them all in a row… your choice.
Pick Your Swing Poison:
Whatever flavor you go for as long as you perform AT LEAST 162 swings, above and beyond your normal workouts, every day for 30 Days, your challenge will be met.
16 sets of 10 swings = 160 swings OR straight in a row for right about 5 minutes… whatever you like as long as you get at least 162 done every day for the 31 Days of March.
Join our group HERE on Facebook and let me know how you do. Also please feel free to comment below right on my blog here.
I encourage you to perform the challenge cause you’ve got nothing to lose except unwanted body fat and weakness.
If you don’t have a kettlebell you can still perform the swings if you know how. Grab a relative weighted object and swing away!
NO KETTLEBELL, NO PROBLEM. If you’re traveling and staying in a hotel, there’s a Bible in every drawer. Pick that Bible up and use it for two reasons: to read it and to swing it!
KETTLEBELL SNATCH TECHNIQUE SERIES PART 2: PREVENTING BLISTERS
By: Coach Denis Kanygin
This is part 2 of The Anatomy of Kettlebell Training Series (read Part 1: Undersquat). Today I’d like to address a very common question: how to bring kettlebell down from lockout.
If kettlebell is brought down improperly, it will remove much skin from your palm and cause much pain and discomfort.
On the other hand, if brought down properly, kettlebell will keep hands happy and in one piece.
So, how should you bring kettlebell down from lockout in snatch lift so that it does not rip skin off of your hand?
The key to happy hands during kettlebell snatches is proper transition of grip
In lockout, lifter’s hand is pushed all the way through kettlebell handle
As kettlebell is brought down, grip changes to hook grip (like during kettlebell swings)
So, how should we switch from having hand through kettlebell to hook grip?
As the bell is falling down, relax your grip so that as the bell rotates there is 0 (zero) friction between hand and handle
‘Catch’ kettlebell roughly at chest level with hook grip
This way, you will avoid pinching skin by kettlebell handle and minimize friction between handle and hand.
Less friction between kettlebell handle and hand means less blistering and less pain (don’t worry, you will feel pain in other parts of your body).
Here is a demonstration of how this transition should be done:
Remember those old Pace Picante Sauce commercials? LOL!!! I used to love those and crack up every time I see em. Check out my all time favorite ones below and crack up with me… NEW YORK CITY???!!! lol!!! Ah that gets me EVERY time.
We’re currently in a blog series called: The Anatomy of Kettlebell Training. To keep with that theme and study, this new series will coincide greatly to keep you focused directly on exactly how to successfully program design your own Kettlebell Training protocol and ensure it is solidly structured to deliver results every time.
When beginning a brand new Kettlebell Training protocol or continuing with the one you are currently on, it is very important to be aware of your RPMs aka Pace. This is but one extremely important variable in your measurable continued progress. Some othervariables include bell size, working time, reset time, movements performed, proper Anatomical Breathing, etc.
When exploring Pacing it is important to know what you are doing, how long you are doing it for, and what size bell you will be using. So with all that considered you should then pre-determine what your pace will be prior to ever picking up your Kettlebell to begin your first set. Adjustments can absolutely be made as you perform your sets, but overall if you track your protocol on paper by logging it each and every time you will know what your pace should be. Logging is a great method to track progress and determine where you will be going as well. If you don’t know where you are going you definitely won’t get there.
By proper pacing your mind will be engaged into exactly what you’re doing instead of simply going in a manner that leaves you oblivious to exactly how many reps you’ve competed, how long you went for, how good your technique was, how your body will be feeling, if you’ve over-trained or not, and the list goes on. Pacing gives you a clear understanding of what you are doing alongside trackable consistent progress.
You can structure your Kettlebell practice as follows, and this is simply an example:
Kettlebell Snatch Technique Series, Part 1: Undersquat
By: Coach Denis Kanygin
Kettlebell snatch is one of my favorite lifts. It is also one of the more technical and challenging lifts to do correctly.
I get many questions about snatches and as a result I decided to write these series about Kettlebell Snatch technique.
This is Part 1 of the series. It deals entirely with using an ‘undersquat’ element in snatch.
So, undersquat: is it friend or enemy?
To make it a bit more clear, I will address the following questions:
What is ‘undersquat’?
What is the purpose of undersquat in kettlebell snatch lift?
How is undersquat element used in snatch lift?
What are the Pros and Cons of using the undersquat element?
Why do some lifters use and some do not?
Is undersquat for me?
What is ‘undersquat’ when applied to kettlebell snatches? Undersquat is a dip performed as the bell is brought up into the lockout position. Here is a demonstration of a the undersquat as it is applied to kettlebell snatches:
What is the purpose of undersquat in kettlebell snatch lift?
Here’s another great AND quick Kettlebell workout for you. This one I really, really liked and since it only takes about 20 minutes from start to finish you can do it pretty fast. Enjoy!
Ok so tonight’s Synergy Kettlebell Kamp was an awesome one. In fact I was told that it was THE TOUGHEST workout that I have ever given. I’m not sure that I’d say it’s “THE” toughest, but definitely pretty darn close.
But I want you to be the judge. Do this one and let me know exactly what you think. If you like it, I’m gonna create more just like this one.
Here is the “Whirlwind Of Pain”. And to get the full experience here’s the exact Fat Blaster white board from this very workout. Enjoy!
“Whirlwind Of Pain”
Warmup: R4, S35 (4 rounds, 35 seconds each)
Burpees(You should know exactly what these are and they ARE ALWAYS fun.)
Capoeira Lunges (reverse lunges with your stance starting with your feet wide like you’re sitting on a horse and when you lunge your right leg back your right arm goes up and across your body. Do the same for your left side. For a quick video of this click on the exercise name. In the video you will see the demonstrator not bring his back lunging knee to the ground, as we do in all lunge forms. This is because he is not performing the lunge version, but instead the Ginga technique. What we’re doing is the ginga mixed with a lunge. So that being said, you will bend your back knee as close to the ground as you can get and then return to the horse stance position. After that fluidly perform the next side so that your movement looks like his.)
Pump(This is essentially peforming an downward & then upward facing dog, as in Yoga. Once you get to the up dog position shout out: “What’s Up Dog?!”… just kidding! ANYWAY, once you get to that up dog position you will very subtly rotate your hips and head to the right, then left, and then return back to down dog. Rinse, Wash, Repeat.)
Sling Shots(Stand with your feet together and hips & shoulders square to the wall in front of you. Keep them that way while passing the Kettlebell around your waist.)
Over the past few weeks I’ve been talking with my clients, my family, and especially myself about getting too comfortable in our own lives and actions. When this happens we can fill a rut with ourselves and the almost impossible task to move forward becomes so challenging because we fill our lives with said comfort. I just wanted to say something real quick about comfort. It is habit for us to live in our zones of comfort and it can be next to impossible to escape them. We do the same workouts, eat the same crappy foods, listen to the same boring music, and wake up every morning knowing our days are gonna be filled with the same overall scenes. Because we’re humans we enjoy repetition and we enjoy knowing what our next move will be. When we can predict our outcome since we do the same things over and over and over again it becomes our routine.
Based on my own personal study and research, alongside countless others such as Ori Hofmekler, Mark Sisson, Brad Pilon, and Michael Pollan to name a few, I have found what, when, and how I recommend to be the best for overall optimal health, well-being, energy, ongoing detoxing in a world with constant toxins, fat loss, lean maintenance, allergy reduction, anti-estrogenic effect, increased libido, better sleep, and the list goes on. If you follow everything precisely as recommended results happen. BUT leaving comfort zones is the biggest struggle to overcome.
Keep one thing in mind, no one successful has ever gotten that way by remaining comfortable. In order to grow, find success, achieve results, and become who we want we must become uncomfortable. Yes fear is always present, but the rewards are far greater than the sacrifices made. I’ll be brutally honest for a moment, cause you all know me to not hide behind anything, LOL… I’ve been doing this long enough [click to continue…]
Join our group HERE on Facebook and let me know how you do. Also please feel free to comment below right on my blog here.
