kettlebell swings

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.

Pumpkin-Swing-Challenge.png

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!!!

"Back To The Future" Kettlebell Workout 1

"I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do." -Leonardo Da Vinci

"Back To The Future" Kettlebell Workout 1

Warmup: Synergy Dynamics

Perform the following with a partner (distributing the reps equally), or perform half of the reps solo FOR TIME. Break up the reps and movements however you'd like as long as you and your partner finish 200 of each total between the 2 of you or 100 total for going solo.

200x Prisoner Squats 200x One Arm Thrusters 200x Burpees 200x V-Situps 200x Heavy 2 Hand Swings

"Anger Management" Kettlebell Workout 8

You create opportunities by performing, not complaining. -Muriel Siebert

 

 

"Anger Management" workout 8

Warmup: Synergy Dynamics

Your Crazy Go Home Anger Free Blaster: 2 Rounds, 1 Minute each Pushups Side Lunges Around The Worlds (alternate) Dead Lifts

Workout, 3 Rounds: 1st round 40/20 (work/active rest), 2nd round 30/15, 3rd round 20/10, 1 min rest btwn rounds,

*Crazy Jax active rest during the shorter time of all rounds.

Darcy Swings Long Cycle- R/L Phoenix Crunchers Renegade Row- R Renegade Row- L Mountain Climbers

 

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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.

The Anti-Batwing Campaign Kettlebell Workout 5

The greatest mistake you can make in life is to continually be afraid you will make one. -Elbert Hubbard

"The Anti- Batwing Campaign" workout 5

Warmup: Synergy Dynamics

Your Fat Blaster: R2, Work 15 seconds R/L, active rest 15 seconds. Work 30 seconds R/L, active rest 30 seconds. Work 45 seconds R/L, active rest 45 seconds. Work M1R/ M1L x 6.

Jerk/ Push Press- R/L 15/15 Swings- R/L 30/30 Cleans- R/L 45/45 One Arm Long Cycle (switch arms every min) M1/M1 x 6

Ride The Chariot Finisher: S17 and sub in a new Charioteer every S17. If you are not the Charioteer then pick one of the following:

Russian Twists Moving Side Planks Goblet Squat Slingshots Iron Cross Hand 2 Hand Swings

Kettlebell Swingers & Sex

Yes there are many different ways to teach Kettlebell Swings, but we at Synergy Kettlebell Training strive to not be ordinary and old fashioned. At Synergy Kettlebell Training we like to spice things up and make them very interesting. Our methods work and our methods will definitely stick with you. They're the type of methods you can take home and practice every day.  True Story!   ...and now especially after you watch this video. Kettlebell Swings tie in every muscle in the body to work together as one and they deliver a great full body strength & cardio movement.

I must warn you, though, that if you are easily offended then DO NOT watch this video. I talk about sex and Kettlebells. Yes I talk about Kettlebell Swings and sex together in the same sentence. So again if you don't like talking about sexual things in nature, and/or are easily offended by sex talk, please don't watch this video. I aim to NOT OFFEND, but some people are more sensitive than others so I always want to be sympathetic to that and cover my butt with this disclaimer.