kettlebell jerk

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

Kettlebell Sport Mini-Marathon Demonstrations

I wanted to highlight a Synergy member who I really feel deserves some credit for all her hard work. Courtney Szorc finished her first kettlebell mini-marathon a couple weeks ago in March. She did the Kettlebell Jerk for 30 minutes straight. She did this all without setting the bell down on the floor. Courtney has trained really hard with me in Kettlebell Sport over the last few years. When her brother completed a mini-Kettlebell marathon for a charity in Australia recently with the IKSFA, Courtney wanted to try her hand it as well.

Courtney's brother's 30 min. Mini-Marathon at KETTLEBELL ATHLETICA in MELBOURNE AUSTRALIA.

We video recorded Courtney's work, which was completed at the St. Charles Synergy Kettlebell Training gym location. She used a 16kg (yellow 35lb kettlebell) for 384 reps in one half hour. AMAZING JOB COURTNEY!!!


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.

From Yesterday Kettlebell Workouts 2 & 3

Today I'm gonna give you a double double feature. Here's not 1, but TWO totally awesome Kettlebell workouts for you to give a go and let me know how you fair. Leave me a comment letting me know what you thought and if you have any questions. Oh and isn't the below picture just AWESOME?!!!


From Yesterday Kettlebell Workout 2


Thinking is easy, acting is difficult, and to put one's thoughts into action is the most difficult thing in the world. -Johann Wolfgang von Goethe

Warmup: Synergy Dynamics

Technique Practice: Windmills 3 x 8

Your Fat Blaster: R5, M1, M1 rest btwn rds See-Saw Lying Press (2 bell hell) Long Cycle- R/L Sumo Deadlift Highpull (go med- heavy)

Finisher: 130 Russian Twists

From Yesterday Kettlebell Workout 3

Even if you're on the right track you'll get run over if you just sit there. -Will Rogers

Warmup: Synergy Dynamics

Technique Practice: Overhead Lunge- R/L 4 x 10

Workout Breakdown: To help remove some confusion allow me to simplify this workout. You will see 2 main intervals and 2 movements per round.

First was 2 total minutes of Jerks (men= 2 Bell Hell & women= M1 right/M1 left) with the timer beeping every 5 seconds to Jerk either every 5 sec or with 5 sec lockout or 5 sec racked- depending on the round. Then rest 15 seconds (don't count that in the interval timing). Second is the 30 seconds of the Interim Movement and its 30 second rest directly after and prior to beginning the very next round. That is it.

Your Fat Blaster: R1) M2 Jerks or Push Press (men = 2 Bell Hell & women perform M1 right/M1 left, Set the timer to beep every 5 seconds and when it beeps perform your rep.) S15 Rest

Interim Round Movements: S30 Jump Squat after R1, Double Jerk Squats (fast) after R2, Overhead Squats- R/L after R3, VERY Heavy 2 Hand Swings after R4 S30 rest before next round.

R2) M2 Jerks or Push Press (men = 2 Bell Hell & women perform M1 right/M1 left, Set the timer to beep every 5 seconds and when it beeps lift and overhead lockout hold for 5 seconds and then when it beeps again rack for 5 seconds. Repeat like that for M2.

S15 rest Then perform the relative "Interim Round Movement".

R3) Same M2 set as R1 S15 rest Then perform the relative"Interim Round Movement".

R4) Same M2 set as R2 S15 rest Then perform the relative"Interim Round Movement".

Finisher: 300 Jumping Jax OR Mountain Climbers OR 150 of both