Internet Kettlebell Porn
AO: CORE Meltdown
When: 08/13/2020
QIC: Pigskin
Number of Pax: 14
Pax Names: Beaver, Controller, Doe Rae Me, Edible, Hall Pass, Hasselhoff, Pigskin, Raid, Rocketman, Rope a Dope, Skoal Bandit, Sunshine, Van Winkle,
The BackBlast:
Almost all kettlebell exercises: many of them ‘new’ to the Pax.
Yep. I pulled an Eminem and went to the internet looking for Kettlebell exercises. I felt like my routine had gotten a bit stale. So I came up with the following. Not everything was new. Almost all worked. The worst was the Partial (Turkish) Get up. I could only do 5 each side. And I needed to forget doing cadence. OYO for everything is the way to go. We generally did 15 of these.
The good news, is I found a link that I have saved that has 65 KB exercises. So there’s more where this came from. If you don’t like it, keep me off the sign-up list. 😊
After each ‘group’ of these, we ran about a ¼ mile in total, out and back.
| 1 | Two-hand press and simultaneous side-step |
| 2 | Alternating Lunge forward with bell held in back hand |
| 3 | Swings |
| 4 | Triceps |
| 5 | Alternating Clean (twist hand on way up, not at end, Rest bell on ground each time, one hand) |
| 6 | Alternating Goblet squat and Halo (hold bell upside down, hold horns of bell) |
| Run | |
| 1 | “Renegade” row (front leg forward w elbow on knee, opposite arm has bell and pull-up to hip. Looks at lot like a lawnmower but your feet are not together) |
| 2 | Repeat other side |
| 3 | Clean and press (bell does NOT touch ground) Keep elbow close to body and open hand at top of clean |
| 4 | Repeat other side |
| 5 | Squat with KB in racked position |
| 6 | Repeat other side |
| Run |
| 1 | 2 hand Alternating Side Swing and twist at top to one side bell high in air, start between legs |
| 2 | Single leg squat, leg goes back and then to front |
| 3 | Repeat other side |
| 4 | Clean, press, backwards one leg squat |
| 5 | Repeat other side |
| 6 | Squat thrust |
| Run | |
| 1 | Plank and touch KB |
| 2 | Swing around body |
| 3 | Repeat other direction |
| 4 | Over the shoulders (like woodchoppers but start and finish higher) |
| 5 | Alternating Swing and catch (bell at side, swing over other shoulder and catch at peak with other hand) swing and change hands around back |
| 6 | Partial Get up: Hand with bell in air, same leg bent |
| 7 | Repeat other side |
| Run | |
| Hammer curls | |
| 4 minutes left and so we did some stretching |
This title was deceiving