kettlebell clean

A Level and B Level Workouts


Here's a workout I did recently and it's a really good one. I think it's pretty well rounded for OCR training too.

Like always, if you choose the appropriate Kettlebell weights this can be there an "A Level" or a "B Level" workout. A Level is going about 80-100% effort. B Level is going about 65-80% effort. It also depends on where you personally are in your training program peak.

When I did this workout I chose a "B Level" because it was my active recovery week before I step into gear before starting my preparation for the Indiana Spartan Sprint on April 26th. The week of the Sprint is my taper week leading up to the race event itself. It's very very important to taper your training like that so that your body recovers its energy system and nervous system. That way you will also be more hungry for your event. Enjoy the workout!

Workout: 15-12-9-6-3 Double Cleans Wall Ball Pullups

Finisher: Rope Ascends or Double Hand Release Rope Ascends (see video demonstration)

Freedom Of Exercise

I was reading a Facebook post today from a fellow Kettlebell coach of mine. He was saying how one of his students completed a lower level Kettlebell certification course. This person also practices, and competes in, Kettlebell Sport. What really irked him was that another Kettlebell coach, and also a co-worker to his student, who has completed a higher level certification course was threatening to report this individual because she was performing the Kettlebell Jerk and that movement was not taught until the Level 2 course. My goodness!!! keep-calm-cause-we-are-the-elite

Who the heck gives the right for someone to lift how they want to lift and train how they want to train except the individual. It does not matter what course a person has taken or not taken. Courses are only developed for the purpose of educating the public and generating a business profit for those who lead the course. Both focuses are perfectly acceptable objectives, but just because someone has not gone through a higher level course does not mean that they cannot practice what they want or begin to introduce other means into their own program.

People just need to relax from the elitest mindset, become more personally secure, and allow others to be who they are and express themselves how they see fit.

Keep in mind that the Jerk, Snatch, Swing, Clean, or whatever has been around long long before any of these said courses have. It is up to us to decide how we train our own bodies and what movements we use to do that. Good thing this 'Higher Level' coach didn't see her practicing her double-under technique with the jump rope because that's not even offered in the Level 2 course. The audacity! The outrage! Actually, how quite pathetic in my opinion.

I'd like to hear your thoughts...

-Bob Garon, GiryaWarrior

What Are The Best Kettlebell Exercises?

PhotoGrid_1358133699541 I often get asked what the best exercises are and which Kettlebell exercise is the best. I say to always stick to the basics because the basic always work.

They are swing, snatch, jerk, long cycle clean and jerk, some front (aka rack) squats, TGUs (turkish get up) are good too.

Turkish Getup

Don't forget to include some body weight exercises such as pullup variations, dips, pushup variations, lunges, jumping squats (with or without a KB), and heavy tire flips or deadlifts FOR SURE! These will all engage your core so much more than any abdominal specific exercise ever could.

Each of those movements tie directly into the body's 8 primal movement patterns. So stay focused on the basics because the basics will never steer you wrong.


Powerhouse Ashley Ilseman Cleans & Jerks Heavy Kettlebells

Making Your Kettlebell Clean More Efficient VIDEO PAGE

Click here for my newest & super detailed videos on how to make your Kettlebell Clean more efficient by following these simple secrets that not everyone knows who practices and trains with Kettlebells

Two Bell Hell 2.0 Kettlebell Workout 2

"An idea is worthless unless you use it." -John Maxwell (Injoy, Inc.)

"Two Bell Hell 2.0" Kettlebell Workout 2

This is an awesome workout. Grab a couple medium weighted bells and go to work. Get results!

Warmup: Synergy Dynamics

Your Skinny Strong Blaster: AMRAP (As Many Rounds As Possible) in 25 min.

10x of everything

Double Swings (outside or inside) Goblet Situps Double Outside Cleans See Saw Presses Double Rack Split Squats Double Alternating Rows Standups From Back

Finisher: 150x Superman Crunches

Remember if you're a Kettlebell Trainer and you're using any portion of these workouts definitely let me know howthings are going. I like hearing feedback. Even if you're not a Kettlebell Trainer let me hear your voice and leave me a comment with how everything went for you. Thx!

If you'd like to become a certified Kettlebell instructor, or continue your education of becoming a better leader, and teach others (mainly group Kettlebell classes) how to get Skinny Strong we're now offering an exclusive online Synergy Advanced Kettlebell Instructor course. Everything in the course is comprehensive in that it delves deep into not only the specific Kettlebell movements, but also how to lead group classes with all the tools you need to become successful business wise. > Click HERE to learn more <

2 Bell Hell Kettlebell Workout 1

"What we think or what we know or what we believe is, in the end, of little consequence, The only consequence is what we do." -John Ruskin

April showers us with a brand spankin new theme each and every week!!! This week we're changing paces and that means EVEN MORE rapid fat blasting kettlebell style adventures.

Yesterday is over and today is the BEST day to make a difference. Today do something small for you- just for YOU.

We started this week at Synergy off awesome by getting Skinny Stronger with a brand spankin new Kettlebell Kamp theme: "2 Bell Hell 2.0". Watch the video below and I'll tell you all about why this theme totally rocks and blasts even more fat than ever! :)

"Two Bell Hell 2.0" workout 1

Warmup: Synergy Dynamics

Your Skinny Strong Blaster: 5 Rounds, 50 seconds work /10 seconds transition Double Jerk or Double Push Press Double Clean To Thruster

Swing Ladder Up/Dwn: 1 Round 2 Hand Swing 10x of each in the row of Kettlebells from 8kg on up to 32kg (beginners end where their body tells)

Finisher: each side 100x Flutter Kicks- R/L 50x Alternating Double Rack Lunges- R/L 25x Wood Chops- R/L (med bell)


Not All Kettlebells Are Created Equal...

These are the exact Kettlebells that we use at Synergy Kettlebell Training and we use them because Professional Grade Kettlebells are the best you can train with. Kettlebells are a tool for your fitness and I recommend always working with the best.

They are exactly what you'll need to get the most out of your training whether your focus is on sport or fitness. The shape of the bell allows extended, high rep sets with as much comfort as possible.

The bell handle and body ergonomically conforms to the contours of the hand, wrist, and forearm. This is an important aspect of the top lifts (Jerk, Snatch, Long Cycle).

Personally, I don't use anything else for my own training and have seen my progress quickened directly because of using Pro-Grades.