Posts Tagged ‘kettlebell’

 

 

 

 

Im jacked only 6 more days! Not that the program is all that bad, but I am “jonesing” for pizza and a good cup of coffee. Energy still is high and my body feels great.
Here is a simple and delicious recipe (credit to M. Saiia)I ate over the weekend.   I put some diced or shredded chicken in a pan w/ cut up potatoes, red and yellow peppers and added a container of Aldi’s southwestern salsa ( yes Aldi’s, it some of the best store bought salsa ive ever eaten).  Let it simmer and then chowed!  Tastey and very hearty!  Since im able to eat chicken now it made a great addition to the meal.

Todays workout:

Supersets (of course)          1 arm dumbbell squat to hi pull 8x L and R w/ Cable pull overs laying on incline bench x 12   (3 sets)

Floor Bench x 6 (see previous post on benefits for floor bench) w/ 2 kettlebell front squats x 8  (3 sets)

Close grip bench x 8 w/ barbell bicep curls x 10  (3 sets)

Fast and effective!      45 – 60  minutes and 447 calories.  Dont forget its the calories burned during recovery that is actually more impressive.

Get Strong! Stay Strong!

Chris

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From Jeff Martones H2H: Kettlebell Drills from http://www.tacticalathlete.com

The “Hot Potato” is a fun H2H drill that can be easily combined with other H2H drills for interesting combinations.  Due to the fact when black kettlebells sit in the hot sun – they get HOT – you’ll find it natural to want to toss the bell like a hot potato!

The Hot Potato is a dynamic drill for strengthening the muscles of the core and upper body.  There are many variations to this exercise; some develop more hand/forearm strength than others.  Be sure to start out with a light kettlebell and gradually progress with both number of reps and with increased weight.

Figure 1
Figure 2
Figure 3
Figure 4

Technique:

  • Starting in the “rack” position, hold the ball of the KB in your hand with the handle pointing down. (Figure 1)
  • Contract you lats and keep your triceps touching your ribcage upon impact.
  • Using hip snap alone, quickly and explosively “pop” the KB up and over to the receiving hand – allowing the KB to initially follow a short arch. (Figure 2)
  • Keep your glutes and abs tight throughout; the power behind this exercise is generated with the legs and hips.(Figure 3)
  • Actively exhale with every catch. (Figure 4)

 

 

Tips:

  • Beginners & indoor users may hold on to the handle with the free hand.
  • Be sure to keep your elbows close to your body and let some air out as you catch the KB to absorb some of the impact.
  • Go fast!!  Don’t let the bell “rest” in the palm.

Variations:

We will feature the many variations in future weeks . . .

Combines well with:

  • Around the Body PassTM
  • Figure 8TM
  • Front Squat

Benefits:

  • Strengthens all the muscles that stabilize your core.
  • Strengthens the muscles in the hand and forearm.
  • Develops oblique strength and lats.
  • Improves eye-hand coordination.

Get Strong! Stay Strong! (and watch your nose!)

Chris