kettlebell swing

GREAT PUMPKIN KETTELBELL SWING-A-THON 2017

Kettlebell Swings Pumpkin Challenge

Every year we challenge our Synergy Kettlebell members to swing our "The Pumpkin Bell" (orange). Everyone can participate, even beginners, and ANYONE has the same chance to win the prizes. All you have to do is swing, swing, swing away the pumpkin Kettlebell (orange competition Kettlebell 28kg/ 62lbs), a minimum of 10 times for the ladies and 20 times for the guys, from October 1st through the 31st and you will be automatically entered into our raffle. The raffle will be held on Nov 1st.

***BONUS BLACK BELL CATEGORY!!! SEE BELOW***

Rules, Prizes, and Details below... 

Challenge Raffle Rules: 2-Hand Swing the "Pumpkin" (28kg kettlebell orange) consecutively without setting the bell down. That's it! There is no limit to how many times you can swing the bell as long as you meet the minimum rep numbers below.

CHOOSE YOUR LEVEL AND THAT YOU WILL STICK WITH IT FOR THE WHOLE CHALLENGE

LEVEL 1: For every 10 (ladies) Swings and 20 (guys) (without stopping or setting the bell down) = 1 raffle entry

LEVEL 2: For every 50 consecutive (ladies) Swings and 100 consecutive (guys) (without stopping or setting the bell down) = 10 raffle entries

Pumpkin Kettlebell Swings

SWING BUDDYDuring our challenge you can find someone you want to join forces with and Swing together to keep each other pushed and motivated to put up some greater rep numbers together.

***BONUS*** Category 3) Black Bell Swings: Same rules apply as for the Pumpkin Bell.  The Black Kettlebell is 4.4lbs lighter than the Pumpkin so this is a great starter bell for Swing-A-Thon newbies. 

Pumpkin Braces

HOW YOU WIN PRIZESCategory 1) We will choose 1 random woman and 1 random man who will win our Great Pumpkin Challenge Raffle. You get entries for every qualifying sets of swings that you perform with the Pumpkin Kettlebell (28kg). For each 10/50 Kettlebell Swings for women, 20/100 Swings for men, that you perform you earn 1 raffle entry. There are no limits to how many sets of swings and so therefore you can get a many raffle entries as you want. On Nov. 1st we will hold the drawing for the winners.

Raffle Winners of Category 1: 2 winners picked from the raffle!!

Category 2) Second way to win is to be the TOP MALE or TOP FEMALE who swings (without stopping or setting the bell down) the Pumpkin Bell the most consecutive times will get automatically guarantees themselves the grand prize.

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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/

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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.

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Making Your Kettlebell Snatch More Efficient PART 4

In PART 4 I overview the most common mistakes people make when performing the Kettlebell Snatch. Once corrected, you will become more efficient in this wonderful full-body movement. It will be better & safer for your lower back, shoulders, and grip. You will also increase your overall performance too!

Watch more Kettlebell Technique videos here: http://www.bobgarontraining.com/making-your-kettlebell-snatch-more-efficient-video-series

Kettlebell Workout: Unleash Your Inner Superhero #7

Unleash Your Inner Superhero Workout #7 PARTNER SERIES

 

WHAT THIS THEME IS ABOUT:

Deep within us lies a plethora of strength. Sometimes fear blocks it, but our strength is still there.

We have more strength inside us than we ever will outside us. Digging deep past our superficial fears to the substance which keeping us pushing forward no matter what is ahead is the driving motivational force that will make us conquer anything.

Accept that fear is present, but never accept any limits it may put upon us BECAUSE our inner-strength is greater than any obstacle before us!

Let's face fears head on KNOWING one of life’s obstacles or even a workout is a challenge and WHEN we conquer, overcome it, we become stronger not only physically, BUT moreover mentally.

UNLEASH YOUR INNER SUPERHERO!!!

Warmup: “THIS PREPARES YOU FOR TODAY’S WORKOUT!”

Synergy Dynamics mobility drills & foam roll (as needed)

 

Warmup Part 2: Dynamic Movement Drills

20x Bodyweight Squats

100x Jumping Jax

100x 2 Arm Swings

# of Pullups For The Day (as part of our Pullup Challenge)

 

Cool Down: “THIS PREPARES YOU FOR YOUR NEXT WORKOUT!”

Synergy Dynamics Floor Sequence & Foam Roll

Your Inner-Dynamic Duo Blaster: 3 Rounds, 1 minute each with a Partner

Partner Hand Clap Pushups

KB Partner Pass Situps (video demos a med ball being used, we will use a kettlebell, but don’t go too heavy)

Partner Hand Clap Lunges

Jungle Gym or TRX Walking Planks (perform WITHOUT the pushup except for advanced level include the pushup portion)

Partner Goblet Thruster (While 1 partner squats, thrusts, & presses the bell overhead, Partner 2 sits in the low squat position with their bell held in the goblet position. As soon as Partner 1 finishes their thruster & gets into the low squat goblet hold position, Partner 2 performs their thruster, repeat)

Partner Sprint Race (go outside & race your partner for distance & then come back and everyone begins the next round)

REST AS NEEDED AFTER YOUR 3 ROUNDS AND THEN PERFORM THE FOLLOWING...

Unleash Your Inner Storm & Jean Gray (both ladies are X-Men) Core Blaster: This is a 2 parter

Part 1: 5 Rounds

20x Partner Spiking Swings to chest level (both partners perform their swing sets & then perform next movement)

10x Super Plank Pushup (performed by both partners as soon as swings are completed)

 

REST AS NEEDED AND THE MOVE ONTO PART 2...

Part 2: 2 Rounds, 1 Minute with 30 seconds rest between rounds

Pausing V-Situps At Top (Partner 1 gets into the peak of the V-situp position & Holds at the top until Partner 2 performs their V-Situp & gets to the top. Then Partner 1 performs their V-Situp while Partner 2 holds, and repeat)

  Leave me a comment to let me know how you do and what you think of our Inner-Superhero Synergy Kettlebell fat blaster!!!

Kettlebell Workout: Unleash Your Inner Superhero #7

Unleash Your Inner Superhero Workout #7 PARTNER SERIES

 

WHAT THIS THEME IS ABOUT:

Deep within us lies a plethora of strength. Sometimes fear blocks it, but our strength is still there.

We have more strength inside us than we ever will outside us. Digging deep past our superficial fears to the substance which keeping us pushing forward no matter what is ahead is the driving motivational force that will make us conquer anything.

Accept that fear is present, but never accept any limits it may put upon us BECAUSE our inner-strength is greater than any obstacle before us!

Let's face fears head on KNOWING one of life’s obstacles or even a workout is a challenge and WHEN we conquer, overcome it, we become stronger not only physically, BUT moreover mentally.

UNLEASH YOUR INNER SUPERHERO!!!

Warmup: “THIS PREPARES YOU FOR TODAY’S WORKOUT!”

Synergy Dynamics mobility drills & foam roll (as needed)

 

Warmup Part 2: Dynamic Movement Drills

20x Bodyweight Squats

100x Jumping Jax

100x 2 Arm Swings

# of Pullups For The Day (as part of our Pullup Challenge)

 

Cool Down: “THIS PREPARES YOU FOR YOUR NEXT WORKOUT!”

Synergy Dynamics Floor Sequence & Foam Roll

Your Inner-Dynamic Duo Blaster: 3 Rounds, 1 minute each with a Partner

Partner Hand Clap Pushups

KB Partner Pass Situps (video demos a med ball being used, we will use a kettlebell, but don’t go too heavy)

Partner Hand Clap Lunges

Jungle Gym or TRX Walking Planks (perform WITHOUT the pushup except for advanced level include the pushup portion)

Partner Goblet Thruster (While 1 partner squats, thrusts, & presses the bell overhead, Partner 2 sits in the low squat position with their bell held in the goblet position. As soon as Partner 1 finishes their thruster & gets into the low squat goblet hold position, Partner 2 performs their thruster, repeat)

Partner Sprint Race (go outside & race your partner for distance & then come back and everyone begins the next round)

REST AS NEEDED AFTER YOUR 3 ROUNDS AND THEN PERFORM THE FOLLOWING...

Unleash Your Inner Storm & Jean Gray (both ladies are X-Men) Core Blaster: This is a 2 parter

Part 1: 5 Rounds

20x Partner Spiking Swings to chest level (both partners perform their swing sets & then perform next movement)

10x Super Plank Pushup (performed by both partners as soon as swings are completed)

 

REST AS NEEDED AND THE MOVE ONTO PART 2...

Part 2: 2 Rounds, 1 Minute with 30 seconds rest between rounds

Pausing V-Situps At Top (Partner 1 gets into the peak of the V-situp position & Holds at the top until Partner 2 performs their V-Situp & gets to the top. Then Partner 1 performs their V-Situp while Partner 2 holds, and repeat)

  Leave me a comment to let me know how you do and what you think of our Inner-Superhero Synergy Kettlebell fat blaster!!!