New kettlebell exercise.

March 27th
" Success is the sum of small efforts, repeated day in and day out."
R. Collier



WO du Jour:
warmup: bands, KB light passes and swings, helos, renegade rowing 30 reps of 45#, 100 abmats, goblet squats 50 reps 14kg.


for time: three rounds AFAP

• 500 meters rowing
• 30 reps each hand KB floor press with 28kg.
• 30 reps barbell sumo high pull #85 lbs.
• 16:54 time.

Found a new exercise with the Kettlebells, but I am not sure if I seen some one else do it before or maybe I just got creative all of a sudden. Anyway it is a two hand swing into a squat on the up swing of a basic two hand swing. It adds some more effort to the swing especially when you make it an overhead type. This combo is also a good hamstring burner. Now do we need another Kettlebell exercise? No but if you can get more variety in your training, why not.

The Girevoy sport people say you don't need any other exercise other than clean and jerk and snatch done is long numbers. They are right to some extent, and you can also get basically fit running on a threadmill, but if you use kettlebells for general exercise and fitness, then you will need to expend on your techniques, depending on you fitness goals.