“Get good at a limited number of things first.”
Contents
- “Get good at a limited number of things first.”
- Simple Version
- + Kettlebell Exercises
- + Strength Work
- Training With Kettlebell
- The Perfect Pull Up
- The Perfect Push Up
- Proper Ring Dip
- Kettlebell Clean Technique (How To Not Destroy Your Wrist & Arm)
- Resistance Band Kettlebell Deadlift
- Resistance Band Face Pull
Simple Version
Warm-up: Dynamic Stretches
| 5 | Yuri’s Shoulder Band Warmup |
| 5 | Squat Sky Reaches |
| 10+ | GMB Wrist Prep |
| 30s | Dead bugs |
+\-
| 3 Circuits of 5 reps | Kettlebell Halo |
| Hip (Glute) Bridge |
- 10 reps – Band Pull Apart
- 10 reps – Band Face Pulls
After Strength work, or preferably shortly before bedtime.
| 1 set of relaxed stretches | 90/90 Stretch |
| QL Straddle |
+ Kettlebell Exercises
- 3 sets of 5 Prying Goblet / Goblet Squat
- 10 sets of 10 Two-Hand Swings / One-Hand Swings
- 10 Get-ups (alternating left and right, 10 get-ups total)
+ Strength Work
- Rest time: 1 to 3mins
- 3×8 – Pull-ups | Alternate with Chin-ups
- Easy – Add weights, or more reps (10)
- Moderate – Hold
- Hard – 3×5
- 3×8 – Dip | Alternate with KB Clean and Press
- Easy – Add weights, or more reps (10)
- Moderate – Hold
- Hard – 3×5
- 3×8 – Push-up Progression
- Level 3: Full Push-up
- Level 4: Diamond Push-up
- Level 5: Pseudo Planche Push-up
Core Triplet
Training With Kettlebell
How to progress with Kettlebell – Kettlebell Program progression
Training examples – StrongFirst Training Logs
| Preview | Product | Rating | |
|---|---|---|---|
| Kettlebell Simple & Sinister: Revised and Updated Edition | 2,639 Reviews | Price & Reviews |
Upon completion of ‘Simple’, move on to ‘The Giant – Clean, And Press program‘ by Geoff Neupert.
| # | Preview | Product | Rating | |
|---|---|---|---|---|
| 1 |
| Amazon Basics Cast Iron Kettlebell - 20 Pounds, Black | 14,275 Reviews | Price & Reviews |
| 2 |
| Amazon Basics Vinyl Kettlebell - 15 Pounds, Pink | 8,227 Reviews | Price & Reviews |
The Perfect Pull Up
The Perfect Push Up
Proper Ring Dip
Kettlebell Clean Technique (How To Not Destroy Your Wrist & Arm)
Resistance Band Kettlebell Deadlift
Resistance Band Face Pull
More Resistance Bands Exercises.
