BODIES by Kettlebell

My husband Rob and I in South Beach Miami last week.. We are both 40+ years old and have been using kettlebells for 6 years. The proof is in the picture, Kettlebells work!

Looking for Kettlebells in Miami

Heading to Maimi next weekend and would love to sneak in a workout. Anyone know of any good Kettlebell Gyms in that area...close to South Beach preferably. Let me know asap at kettlebellfab@aol.com

9000 Swing Challenge

I found a great swing challenge on facebook the other day. Dale Buchanon, HKC, has put together a 300 per day swing challenge for the month of January. I think it's a great way to get people excited and motivated. I started with 1000 16kg swings on Saturday the 2nd. This is something I'm going to try to go for once a week. Today I did 100 24kg swings. I'm going to try to keep the weight minimum at 16kg, but I may throw a few 12kgs in there now and then....keep track of my progress in the swing log to the left....

A Different Kind of Tabata

I got my weekly "Minute of Strength" yesterday where Anthony DeLuglio reviewed some cool Tabata type routines. I warmed up today with his snatch Tabata. 4 minutes of 12kg snatches. Here's the breakdown: 20 seconds of snatches on the right. On the last one, hold it overhead in a perfect lockout for 10 seconds...this is your rest folks! Next, snatch for 20 seconds on the left, with a 10 seond rest in a perfect overhead lockout. And so it goes for 4 minutes total. I thought it was a great warm-up which lead me into DOUBLES, DOUBLES and more DOUBLES! Double cleans, double clean and presses, double squats, double squat to overhead press. It's amazing how effective doubles can be especially if you don't do them frequently. My butt was thoroughly kicked!

1000 Swings

On my way to 1000 16kg swings. I set out to do 700 this morning, my previous record was 600. When I hit 700 I still felt pretty good, so I went for 750. When I still felt good, I went for 50 more. It feels great when you set a goal and meet it and even exceed it. I mixed it up by trying my first 200 in sets of 20. This got to be hard so I adjusted to the next 100 at 10 sets of 10. This was easy, so I tried 6 sets of 15 and 1 set of 10. These felt the best so i stuck with this for the duration. Next up....900.

"Enter the Kettlebell" Quotes

I'm re-reading Pavel's "Enter the Kettlebell" for the ?th time. There are so many great quotes in this book, just had to share some.

"The sales cliche' about 80 percent of the business-or more-coming from 20 percent of the clients applies to kettlebell training: these two moves (swings and get-ups) will give you the biggest bang for your kettlebell buck."

"Don't try to get yourself smoked: this will come soon enough." (about the TGU)

"If you don't have good judgment, forget Kettlebells and go take a Pilates class."

"Don't chase ever heavier kettlebells just for the heck of it: keep your goals in mind"

If your new to Kettlebells or have been using them and have never looked at "Enter the Kettlebell" I suggest you get a copy. This book will give you the most useful information you can get your hands on. Buy it directly from this site at the link to the left DragonDoor.com.

New Workshop Started Today

New workshop this am with 4 students. We worked on swings for the majority of the hour. All four students had never even picked up a bell. Most common problem...Hip Snap, or lack of I should say. Worked on wall squats, box squats (but just tapping the bench), and the clipboard behind the butt (hit the board with the bell). Not bad progress for 1/2 hour. Cleans were next, guys did a great job and worked with a some pretty heavy bells. Had to cut class short with a phonecall from the school nurse....sorry guys, hope you can come back next week for more torture!