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Preview: Kettlebell Athletics -Kettlebell Training for Fitness & Sport

Kettlebell Athletics -Kettlebell Training for Fitness & Sport

Kettlebell Training for Fitness & Sport by Russian Kettlebell Training Experts Jason C. Brown & Pamela MacElree

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We Have Moved!

Mon, 20 Oct 2008 18:40:00 +0000


Please Visit Us at Our New Kettlebell Athletics Blog.

Go Here:

Kettlebells are like...

Fri, 26 Sep 2008 19:56:00 +0000

Kettlebells are a tricky tool.

They've been classified as a fad, but have been in exsistance since 1904.

They've been classified as dangerous, but competitive athletes have the lowest injury rate compared with other sports.

They've been classified as too expensive, yet they last longer than any of us or our children will ever live.

They've been called quite a few things too...

-a cannon ball with a handle
-a strange looking purse
-a cow bell
-a kettle

among other such crazy things.

So, what is it that makes them work, that makes them so beneficial in training environments, that makes people swear by them?

*they're portable
*they don't take up much space
*they are durable
*they are an excellent replacement for traditional cardio
*they are able to be used in hundreds of movements
*when used properly, you burn fat and build lean muscle

A Week of Workouts in Review

Fri, 15 Aug 2008 00:16:00 +0000


Here are three workouts from this week. All very challenging in their own right.

Workout One

Seated Presses 5 x 5 L/R

Single Leg Deadlift 3 x 15 L/R

3 Rounds of...
Double Clean
Double Front Squat
Push Ups

30 sec on each movement, with 30 sec rest between rounds.

Workout Two

1a) Clean and Press L/R
1b) Pull Ups


2a) Snatch L/R
2b) Push Ups


Workout Three

With a running clock for 30 minutes, complete as many rounds as possible with good form.

You'll need 1 heavy kettlebell for swings, and 3 kettlebells for presses; heavy, moderate, and light.

10 Heavy Swings
1 Heavy Press L/R
3 Moderate Presses L/R
5 Light Presses L/R
Run 400m

Choose a KB for presses that is challenging but that can be used without failure.

More Training with the 115lb Kettlebell

Mon, 28 Jul 2008 19:18:00 +0000

Again we have Mike Davis DPT from Kettlebell Athletics Virgina performing a Pistol and a Pull-up with a 115lb kettlebell. Mike makes it look all to easy.

I'm proud to say that I was the first person to introduce Mike to kettlebell training. I believe that intproduction was made with a 16kg kettlebell.

Needless to say, Mike has made just a lil' bit of progress.

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Click Here to Check Out Our Kettlebell Training Blueprint !

Mike Davis DPT: Overhead Presses a 115lb Kettlebell

Fri, 25 Jul 2008 18:45:00 +0000

Mike Davis DPT preparing for his RKC cert and the Beast Challenge in August.

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Hard Chargers from Marine Corps Base Quantico

Thu, 24 Jul 2008 20:54:00 +0000

Some Hard Chargers from Marine Corps Base Quantico give our Kettlebell Swing/ Burpee Challenge a go.

I sincerely want to thank everyone that attended and made for a beautiful morning of kettlebell training. We know some of you traveled quite a distance and we truely appreciate it.

Also, thanks to Lisa for putting this together.

This was after 4 hours of swinging bells:

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We have the Best Clients !

Tue, 22 Jul 2008 23:50:00 +0000

Not only are our clients in incredible shape with some sweet kettlebell skills. They're just as obsessed with kettlebell training as we are.

Where else can you find shrubs like these ?


Some Old Kettlebell Training Video

Thu, 17 Jul 2008 13:58:00 +0000

I thought you guys would enjoy this. Not sure of the source.

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Kettlebell Motley Crew

Wed, 16 Jul 2008 01:31:00 +0000

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Here's what we did:

24kg x 10
28kg x 8
32kg x 6
36kg x 4
40kg or higher x 2

10 elevated push-ups.

As many rounds as possible in 20 minutes.

We had some women use those weights the entire time. We also had some men go up to 44and 48kg swings.

Kettlebell Athletics - Swing / Burpee Challenge

Mon, 14 Jul 2008 12:19:00 +0000

Every month Kettlebell Athletics will have a new challenge workout. For the month of July the challenge is:

10 kettlebell swings + 1 Burpee
10 kettlebell swings + 2 Burpees
10 kettlebell swings + 3 Burpees
10 kettlebell swings + 4 Burpees
10 kettlebell swings + 5 Burpees
10 kettlebell swings + 6 Burpees
10 kettlebell swings + 7 Burpees
10 kettlebell swings + 8 Burpees
10 kettlebell swings + 9 Burpees
10 kettlebell swings + 10 Burpees

You must make it under 5 minutes to get your name on the board. So far, the closest we have is 5:15 for the women and 5:20 for the men.

Standard weight is 16kg for women, 24kg for men.

Here's a sweet video below of Litania's and Alex's efforts.

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I have had the honor to learn from Jason at several different seminars and his instruction is elite. I have trained under several kettlebell tutors and Jason is second to none. His clear teaching methods and attention to detail make his class educational and enlightening. He is a master of technique and theory and is an open resource to all he teaches. Jason has always been willing to answer questions and give advice to me. His counsel has been invaluable to my development as a professional. I am proud to be his student and recommend him with the utmost confidence.

John Wild Buckley RKC - Oakland, CA USA

P.S. If you'd like to learn directly from Team Kettlebell Athletics please check our Seminar Schedule by Clicking Here.

P.S.S. This workout came courtesy of kettlebell instructor, Jason Marshall in Lubbock, TX.

I Have Failed You All !!!!

Wed, 09 Jul 2008 18:37:00 +0000

This was our new challenge:

1 Swing
1 Burpee
2 Swings
2 Burpees

Ladder up to 10 Swings,10 burpees in under 5 Minutes.

I didn't make it: 5:41. I will redeem myself !

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Some observations:

I never do anything well my first time. I will get 5:00 minutes, hopefully tomorrow.

Swings are easy, should have used the 32kg. Standard for men is 24kg, women is 16kg.

Too much Blue Monster.

Tabata Kettlebells

Tue, 08 Jul 2008 02:17:00 +0000

Tabata Swings (4 minutes)

Tabata Snatches Right, Snatches Left, Push Ups (12 minutes)

Push Press 30 seconds right
Racked Walking Lunges, 10 steps
Push Press 30 seconds left
Racked Walking Lunges, 10 steps
3 Times

It's humid in Philadelphia.

Pulling and Dragging

Thu, 26 Jun 2008 02:10:00 +0000

Today's Kettlebell Class did awesome!

Spent the first part of class touching up cleans, and working on anchored cleans.

The workout looked like this...

3 Rounds of

Hand over hand kettlebell pulling with rope
Double kettlebell swings
Anchored kettlebell cleans

1 minute of each, with 1 minute of rest between rounds


3 Rounds of

Forward dragging with rope
Hanging knees to elbows
Heavy push presses

1 minute of each, with 1 minute of rest between rounds

350 What?!

Tue, 24 Jun 2008 01:30:00 +0000

That's 350 reps, try for sub 25 minutes, with respectable weight.


Snatches Left
Snatches Right
Push Ups
Front Squats (racked)

The last three movements are performed for a total of 40-20-10 reps.


"Make It A Tough One"

Thu, 19 Jun 2008 01:15:00 +0000

We work with a wide variety of people in our facility. The other day, the younger college guys tell me they are coming to the kettlebell class and they'd like it to be a tough one. They always leave class saying, "That was a good one!" but today I made it extra special for them.

Turkish Get Ups 5L/5R

3 Rounds of...
Two Handed KB Swing
Push Ups
Two Handed KB High Pulls
Pledge Push Ups
H2H KB Swings
T Stabilization Push Ups
Goblet Squats

(30 seconds of each with 30 seconds of rest between rounds)

5 Presses Right
10 OH Walking Lunges Right
5 Presses Left
10 OH Walking Lunges Left
4 Presses Right
10 OH Walking Lunges Right
4 Presses Left
10 OH Walking Lunges Left

3, 2, 1

Once again, "That was a good one!"

Nice work!

Try This 32 Minute Wonder

Tue, 17 Jun 2008 01:56:00 +0000

Today's Kettlebell Class Workout

40 seconds on / 20 seconds off of...

Snatch Left
Snatch Right
Push Ups
Clean & Jerk Left
Clean & Jerk Right
Pull Ups
H2H Swings
Goblet Squats

4 Rounds

Perform each movement for 40 seconds, rest 20 seconds between movements. The clock is constantly running on this one.

Kettlebell Athletics & Strong Women

Mon, 16 Jun 2008 17:10:00 +0000

Our first video today is of La Saun Taylor of Kettlebell Athletics Alexandia, VA. La Saun was only able to snatch the 24kg kettlebell one time before this visit to Kettlebell Athletics Base Camp in Philadelphia.

She squeezed out 3 reps on her right and 5 on her left. In my opinion, she had more in her but we'll save that for next month.

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Likewise, La Saun was never able to press the 24kb kettlebell. She pressed it easily for several singles. This was after 2 hours of training.

The video below is not her best form as she was getting tired... she rushes the press a bit but all other reps were nice and crisp.

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Keep kickin' ass La Saun.

Men, let this be a lesson ! We're slowly building an army of women that use the 24kg kettlebell for their standard size kettlebell.

P.S. If you'd like to learn directly from Team Kettlebell Athletics please check our Seminar Schedule by Clicking Here.

More Kettlebell Training for Judo and BJJ

Fri, 13 Jun 2008 13:32:00 +0000

This is a great video from Hungary showing how kettlebells skills can carry-over into Judo, Sambo and BJJ.

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Snatches In Under 15 Minutes

Thu, 05 Jun 2008 00:58:00 +0000


This is one dedicated group of individuals that we train outside of our facility. They're always interested in new movements, training inside or outdoors, and face the challenging workouts we give them each week.

This week everyone learned how to snatch a kettlebell in under 15 minutes, with respectable weight as well. All the guys started off with the 16kg, no questions asked, women with the 8kg and a quick jump to the 12kg by one. Nice work guys!!

Wednesday Kettlebell Workout


30sec Push Press Left/Right
30sec Front Squat Left/Right
60sec Hand to Hand Swings
60sec Two Hand High Pulls


Next Round add on 30sec Farmer's Walk Left/Right


Last Round add on 60sec Racked Walking Lunges Left/Right

Your first round is 4 minutes, your second is 5 minutes, your last is 7 minutes.

Kettlebell Partner Swings

Tue, 03 Jun 2008 18:53:00 +0000

Kettlebell Partner Swings are a great way to add variety to your kettlebell training program.

Make sure that you and your partner have standard Kettlebell Swings perfected before attempting the Kettlebell Partner Swing.

Also, make sure that you don't put a spin on the kettlebell handle, try to keep the kettlebell handle perpendicular to the ground so your training partner can grab it more easily.


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Kettlebell Training for BJJ and Judo

Fri, 16 May 2008 12:54:00 +0000

My good friend, Jason Struck RKC from River City Physical Culture put together a great video on how and why kettlebell training can help enhance your performance in Brasilian Jiu-Jitsu and Judo.

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Click Here: For more information regarding Kettlebell Training for Combat Athletes.

Kettlebell Training and Yoga- Program Design

Sat, 10 May 2008 17:36:00 +0000

Here's a short highlight of a new program that I've put together centered around kettlebell and Yoga. I've included some balance work as well just for good measure.

Let me know what you think:

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Pamela MacElree- 36kg Kettlebell Turkish Get-Up

Thu, 17 Apr 2008 01:32:00 +0000

So Pamela tries to play likes she's not competitive but she is for sure. All it took was for Dr. Mark Cheng to post a video of one of his female clients, Nikki Shlosser doing a Kettlebell Turkish Get-Up with a 32kg kettlebell to motivate Pam.

Here's Pamela's 36kg Kettlebell Turkish Get-Up:

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P.S. In a few days I'll post the video of Pamela's 40kg Turkish Get-Up.

More on Kettlebell Complexes

Wed, 19 Mar 2008 18:53:00 +0000

The first method of Complex Training we examined deals with combining similar kettlebell drills together to form one seamless action.The second method also known as Complex Training involves alternating exercises of heavy and light loads or slow speed exercises with drills that are performed explosively.When discussing the other method of Complex Training it’s important to understand that there are 2 variations of this method, namely, Russian and Bulgarian.Let’s examine Russian Complexes first. Russian Complexes usually consist of 2 exercises and involve a slow strength movement followed by a fast strength movement. This places the emphasis on the motor quality known as strength- speed.A common example would be:A1) Back Squat for 3-5 repetitionsA2) Squat Jumps for 8-10 repetitionsThis Complex would be repeated for 2- 5 sets within one training session.You could also place the emphasis on the motor quality known as speed-strength by placing the faster movement first within the complex, for example:A1) Squat Jumps for 8-10 repetitionsA2) Back Squats for 3-5 repetitionsBelow is an example of a complex with a speed-strength emphasis. src="" height="222" width="268" frameborder="0" scrolling="no"> Bulgarian Complexes are simply a Complex that contains more than two exercises and usually moves from the slowest exercise to the quickest, for example:A1) Back Squat for 3-5 repetitionsA2) Kettlebell Snatch for 3-5 repetitionsA3) Squats Jumps for 8-10 repetitionsA4) Box Jumps for 8-10 repetitionsOnly 1-3 Bulgarian Complexes should be performed during one training session.Below is a good example of moving from a slower drill, a kettlebell snatch, into a faster drill: src="" height="222" width="268" frameborder="0" scrolling="no"> What does all this have to do with kettlebell training?Easy, due to the unique shape and design of the kettlebell, as well as the short learning curve associated with classic kettlebell quick lifts, kettlebells are the ideal training tool for designing complexes.Kettlebell quick lifts and ballistic exercises can be combined with plyo-metric exercises such as box jumps, broad jumps, very quickly and easily.Likewise, there is no loading and unloading of a barbell when using kettlebells in conjunction with barbells during complex training.To learn How to create killer kettlebell combos and complexes for endurance, strength and coordination that will be the envy of your teammates and competition I recommend you click here: Kettlebell Training for Combat SportsAlso, please check out "Theiry and Application of Modern Strength and Power Methods" by Christian Thibaudeau.[...]

Gorilla Snatches and Today's Kettlebell Workout.

Tue, 18 Mar 2008 15:03:00 +0000

During our Level 2 Kettlebell Training Workshops
we cover Double Kettlebell exercises in
great detail.

When discussing double Kettlebell exercises many
variations of the basics present themselves.

For example, we teach the Anchored Snatch and
the Alternating Snatch.

Watch along below as Jorge demos yet another
Snatch variation, the Reciprocal
Snatch... or Gorilla Snatches.

You can view it here:

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Today's Kettlebell WOD:

10 Rounds for time of:

1R 1L Overhead Press
10 Kettlebell Swings
3R 3L Kettlebell Push Presses
10 Kettlebell Swings
5R 5L Kettlebell Jerks
10 Kettlebell Swings



To discover 62 different kettlebell movements
GUARANTEED to sky rocket your performance and
eliminate boredom from your workouts!
Click Here !

P.P.S. Check out Jorge making the most out of his training environment.

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