kettlebell

1 TIP To Make Your Kettlebell Swing and Snatch Easier

One of the foundational Kettlebell movements is the Swing. The King of Kettlebell movements is called the Snatch. Both of these movements are linked to one another and when performed properly they each definitely give you pretty amazing results. I've seen people, even trainers, butcher exercising with Kettlebells with horrific form and this leads unsuspecting public to follow suit. The Kettlebell is an amazing fitness tool that delivers some pretty impressive results, but when used incorrectly it could harm you with injuries.

In this video I teach you an important efficiency tip to make it easier for you so you can quickly reap all the Kettlebell rewards.

Try a Kettlebell class: http://SynergyKettlebell.com

Benefits Of Our "No RESOlution, Kettlebell REVOlution" Workouts

January was our month focused on "Power" and it gives way to a month next focused on "Strength". During January how have you seen your body change from just 30 days ago. How else can you change yourself in the next 7 days? My REVO 2015

During our "No RESOlution, Kettlebell REVOlution" theme we did some longer timed sets mixed in with our shorter power sets.

BENEFITS OF LONGER SETS

BENEFIT #1: People run, bike, and swim for 30, 60, 90 min during a workout or race event. Kettlebell snatch, jerk, and/or long cycle is a cyclical sport just like those 3. We keep it to 10 min max, except for our special events (1 Hour Long Cycle charity events) in classes. This provides muscle endurance and cardiovascular endurance like no other weight resistance method can ever provide.

BENEFIT #2: Whether it's a 5k or during a marathon people are doing the same thing over and over again until they are finished. They run the whole time and in doing so they learn how to become more efficient in their gait. Same is true for repeated Kettlebell movement. Each rep teaches you how to become more efficient even if you are not directly cognizant of that.

OUR SYNERGY TRAINING PROGRAM OVERVIEW We divide our annual training program into 4 mesocycles (3 month phases). Each of these cycles is programmed with a specific training adaption in mind taking into account the different muscle fiber types and energy systems we have in our bodies. Each macro-cycle is approximately 4 weeks in length, although there is some variation based on the holiday/school calendar for your convenience

Power [shorter sets, 5-10 reps], Strength [moderate sets, 10-20 reps], Conditioning [longer sets, 30+ reps], etc.

Each training session has a very specific purpose in the program as well. During some mesocycles (phases) each training session in the microcycle (week) will incorporate the same exercise-to-work ratio. This is a more traditional approach to interval training. Other times, the training sessions will incorporate different exercise-to-work ratios. This is known as undulating interval training. Both methods are beneficial and have their place in an overall training program.

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Here is an example of a couple of the workouts we did in January:

Your Fat Blaster: 7 Rounds, 45 sec each movement Dead Man Burpees 15 sec rest Double Alternating Cleans (video linked at 4:05, beginners can definitely give this a shot, but if the movement isn't grasped right away use one bell & switch half way) 15 sec rest

Finisher: 10 min, 10 sec in hang position, 10 sec in rack, 10 sec in lockout, go back n forth like that for M10.

Double Long Cycle with static holds: Hang, Rack, & Lockout Holds (Watch video demo entirely to see the pace. NOTE: A light bell cannot be used during this drill because the effect will be way to easy. While the hang & rack positions might feel easier A "PROPER BELL" NEEDS to be a bell that is VERY challenging to keep overhead. MEN: definitely use doubles. Beginners may use lighter "baby bells" or even single bells and switch at the halfway mark, once you start with doubles you must stay committed to them for the whole set, GO WITH A MANAGEABLE WEIGHT ENOUGH TO CHALLENGE & stay committed to those bells)

Comfort Zone Breakout Blaster: 3 Rounds 1 min Wall Sit 1 min Plank Hold

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Your Fat Blaster: 6 Rounds, 45 sec each movement Capoeira Lunge (start in horse stance, always return to the horse stance too and retain perfect upright posture- VERY IMPORTANT, lunge back with right leg and right arm comes forward across body, return to horse stance, left leg goes back and left arm comes across body, MAKE SURE the back knee always drops down because most people forget that part and keep their leg straight) 15 sec rest Heavy One Arm Bent Over Row (step forward w/ opposite leg into a staggered stance, working side leg is back, place non-working arm on forward leg, row bell up so elbow is high and bell touches lower ribs, keep arm/elbow close to body throughout the whole movement, SWITCH HANDS EACH ROUND) 15 sec rest

Metabolic Blaster: 5 Rounds, 1 min on/ 1 min off Double Long Cycle SPRINT (THE RIGHT BELL MEANS that you perform 11-13 reps every working minute, If you are performing 14 or more than you need heavier bells, if you are performing 10 or fewer then you have too heavy, beginners use 1 bell & switch every round, remember “sprint” simply means to go as fast as you are able to go WITH PERFECT TECHNIQUE)

Comfort Zone Breakout Blaster: 3 Rounds 1 min Jungle Gym Rows 1 min Prisoner Squats or Prisoner Jump Squats

 

 

EXPERIENCE GROUP KETTLEBELL TRAINING

We're personal training in a group environment. Come join us for a certified Kettlebell coach led group class at Synergy Kettlebell Training in Aurora, Dixon, and St. Charles, IL.

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SEE LUES'S STORY AND WHAT SHE DID TO LOSE 45LBS! http://www.synergykettlebell.com/testimonials/

Lue-Hagerty-Before-After

"Turkeybell" Synergy Kettlebell Workout Theme

image Thanksgiving is one of my favorite holidays because it means we can now legally eat pumpkin pie. YES!!

Before I can do that, though, I first have to earn it!

This week at Synergy Kettlebell we're launching a series of specifically designed Turkey Day themed workouts. We're going to kick butt before we relax on Thanksgiving, stuff our bellies, and EARN THAT PUMPKIN PIE!!! Join me!

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Here's a sample similar to one of the workouts we will be doing in Turkeybell.

But first here is our warmup & cooldown series because it is ALWAYS important to do both surrounding a workout. You will get a much, much richer training experience because your body will be less prone to injury as well as become more loose and flexible rather than hard and tight.  

Warmup:” This prepares you for today’s workout!”

Synergy Dynamics mobility drills standing series

Then: Weighted Movement Drills 50x High Knees 25x Bodyweight Squats 15x Jungle Gym Rows 10x Quick Style Burpees (no overhead clap or jump) 15x Reverse Lunges- R/L 50x Hand To Hand Swings (do NOT go heavy and focus on letting the body adjust to lifting the weight)

Cool Down: “This prepares you for your next workout!”

Synergy dynamic floor sequence and foam roll

Your “I’m Not Gonna Feel Guilty On Turkey Day” Blaster: 8 Rounds, 30 sec work/ 30 sec rest btwn rds

Prisoner Alternating Reverse Lunges

Jungle Gym Pushups (the more vertical you are the easier, the more horizontal you are the more challenging it will be)

Heavy Dead Cleans- R/L (use the technique that is demoed stating at 0:20, start from the floor w/ bell right dead center btwn feet, clean right, return to floor, clean left, & keep repeating & return the bell to the floor so it makes a dead stop of momentum each rep)

Phoenix Crunches

Finisher: Choose your own adventure

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EXPERIENCE GROUP KETTLEBELL TRAINING

We're personal training in a group environment. Come join us for a certified Kettlebell coach led group class at Synergy Kettlebell Training in Aurora, Dixon, and St. Charles, IL. image

member-spotlight SEE JENNI'S STORY AND HEAR WHAT SHE DID TO LOSE OVER 100LBS! http://www.bobgarontraining.com/synergy-kettlebell-success-story-jenni-schrader/

Jenni Schrader Before & After

Technique Tips From Your Coach

Those of you who know me, Coach Rudnev is the exact same size, weight, and height that I am. So the bell that he is using in this video is approximately half of his body weight. Watch how impressively he Snatches it repeatedly without much rest during this set.

Pay very very close attention to his exact techniques and visualize yourself doing the same. Notice the small things that matter. Notice his hand positioning & grip, his elbow position, his foot/leg position, and his breathing patterns.

We will be having some Synergy Beginner & Advanced Workshops coming up in the beginning of September so I will teach you the exact skill set that he taught me on a few occasions when he was over here in the States from Russia.

Together we will refine your techniques so that when you lift any size Kettlebell it will feel easier, and you will reduce your chance of injury, solely because you will lift much more efficiently.

Keep an eye out on our Coaching website for the events and watch more technique videos there: http://BobGaronTraining.com

Impatience

Impatient

"Patience, persistence, and perspiration make an unbeatable combination for success." ~Napoleon Hill

So, it has been 2 weeks since I came clean with you.  I am a food addict.  A fill-up-my-mouth, anxiety-triggered, on-the-go foodie.  Well, in my journey I have discovered a quality about myself that I'm not so in love with... I'm super impatient!!!

I want it now! Not tomorrow... Not in an hour... NOW!

And when I start on my trek towards achieving my goal, whether it's growing out my hair, improving my running time, losing some fat stored on my body, or becoming an avid reader, I crash into an emotional heap inside when I don't see results right away. I cry to myself about all the circumstances around me that are preventing me from being successful... enter thoughts from my head... "But what about that party you are going to..." "They spent so much effort making that...I should taste just a little..." "It's my 'cheat' day..." "I deserve that..." "But I don't have time..."

Hmmm....

Some of you may not know this, but in February I decided to change my identity. I always despised running. Actually, dreaded it is a much better description. Then, one day, I decided I was going to become a runner. The picture above on the left is what I envision one day I think I should look like and feel like when I run. Woohoo!!! I'm running, and I LOVE IT!!! But, let's be realistic...the pic on the right is a little closer to an accurate description of how I probably look and feel when I run. I'm not a Boston Qualifier yet, and every Saturday I get frustrated that my time is only slightly improving, and I have myself a little temper tantrum inside my head.

Over the last three weeks I've lost 8 pounds and 2 inches in my abdomen, I have seen my hair grow, improved my running time by 26 seconds, and picked up something to read more than the remote. I've had my fair share of slip ups, but through consistency, and knowing I'm accountable to you, I'm learning so much more than just how to say "NO". I'm learning that when I don't say "NO", I can pick myself back up again, learn a little more about myself, and move on. Grace upon grace.

Next week I'll be sharing with you some of the tips and tricks I am learning to keep myself going forward as I grow my "patience" muscles!

What goal do you have that you are impatiently trying to rush to? What do you do when you get frustrated? Share below so we can all support each other.

 

Powerhouse Ashley Ilseman Cleans & Jerks Heavy Kettlebells

It is NOT a "Kettleball"!!!

not kettleball There is something that I see all too often, STILL, and would like to clarify real quick. It is a "KETTLEBELL"... Notice: there are only letter E's in that word and there are no letter A's.

It is NOT a ball, such as bouncy bouncy. It IS a Bell as in ding ding.

Furthermore kettlebells is one word, not two words.

Allow me to use it in a sentence: "I like my Synergy Kettlebell Training workouts and I have experienced amazing results such as increased energy, stronger arms, legs, and core from my kettlebell workouts."