kettlebell techniques

Kettlebell & Nutrition Workshops at Synergy

All too often people workout either not enough or just too much. I don't really see folks capitalize on the simplicity of training and seem to try to go for what entertains them more than can clearly get them real results. Ultimately you can receive all the needed exercise to produce substantial results directly from a shorter, but more intense, workout than a longer one which certainly must have the intensity scaled back as well since the time is lengthened. Keep something in mind: Intensity Is Everything and Intensity Is Relative. That means keep the intensity that YOU can give to it's highest and focus on keeping your intensity the entire time.

The application of your intensity is what is vital. It is a myth that one needs to burn a certain amount of calories in a given workout to experience results. That is false. To experience results you need to spike your metabolism. How do you do that? You do that by increasing the amount of muscle on your body and you do that by increasing the afterburn of your metabolism through full-body compound movements which work multiple muscle groups all at the same time. This in turn forces the heart to pump more blood through the body to supply the much needed oxygen to the hard working muscles.  The result is that you are setting yourself up within your workout to burn more calories all day long at a higher rate. With the right workout, efficient and intense, you will actually burn at a higher rate for 48 hours post exercise.

We are going to be launching some Synergy Kettlebell & Nutrition Level 1, Level 2 workshops and a separate special Bootcamp style workshop including sandbags, suspension trainers, and more upcoming very soon. These workshops will be on Saturdays held monthly and will be rotating them between our Aurora & St. Charles locations. We will limit these workshops to 6-10 people only, first come, first serve sign up, so that the quality of teaching will be the highest.

These workshops will not be workouts; however will be specific for technique practice as well as learning new pieces of the techniques that we will never teach in regular Kettlebell fitness classes. Those of you who have been here for some time still have A LOT to learn even if you think you might have seen it all. The overall goal of these workshops is to take you and your fitness to the next level.

  • Maybe you've grown stagnate in your training.
  • Maybe you simply need to learn more efficient ways of moving the Kettlebells and your body.
  • Maybe you have an interest in what is beyond mere Kettlebell fitness style training programs.
  • Maybe you want to know more about the next level nutrition that will help guide you to bring your lifestyle to a little bit more healthier one. 
  • Maybe you want to know what will once-and-for-all allow you understand why we believe the way we practice our lifestyle.
  • Maybe you want your friends, who are not Synergy members, to experience Kettlebells for the first time without the fast pace class environment.

If you can answer YES to any of those statements then these workshops will be for you. Cost will be included for all Synergy Kettlebell Training members and $25 for all non-members. We will waive the workshop fee for anyone who attends and then decides to become a Synergy member during the workshop.

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

Kettlebell Sport Training: Grip Saving Techniques

In my last Kettlebell Sport workout I practiced a change of hand position during my set of Cleans and I'm thinking it will be what I use moving forward. Instead of fully rotating my hand around (as I normally have for the past couple years) when I pass the bells between my legs, so that my thumb points back, I kept my thumb facing up as almost like I'm holding a hammer. Below I'll get into exactly what the differences as well as benefits of each grip is.  This is what I notice some of the top level lifters using and figured if they're using it most likely it's the better technique. Here's a quick video where I demonstrate both grip variations. Sorry about the parts where my head got chopped off. I didn't judge the camera distance from where I was standing too well. LOL

Which Grip Is Best? The reason why one should rotate your hands is if you either have a weak grip or are getting weak in the grip say after a long set or using heavier bells. When rotating the wrist you will preserve your grip, but place a slight tax on your shoulders. I know, 6 in one and half a dozen in the other, BUT you gotta do what you gotta do. If you have a long set in your training or competing in Girevoy Sport you might need to use both methods.

Hammer Grip: Let's say your grip is good when you start, but you don't want your shoulders to get tired right away. The grip you'll want to use is thumb up, without any or much hand rotation at all, and hammer orientate the kettlebells. This will allow your shoulders to relax as much as possible as you descend the bells, but the only downside is that you'll be holding onto the bell handles a bit more than a Rotated Grip.

Rotated Grip: Let's say your grip tires quickly or you're at the tail end of a long set and need to preserve your grip so you can last. What you will do is fully rotate your hands so that your thumb faces downward and back when the bells are between your legs. This will save your grip as much as possible and hopefully allow you to complete your set. The downside of this is that your shoulders will feel a bit more stress since they roll slightly inward when you rotate your hands. This causes the muscles to continue to work and thus is a leak on efficiency should wise. But if it's between dropping the bells and ending your set or hanging onto them I'd go with the later.

By no means are you stuck with either grip. You can change it up as you need to and as your set dictates your body to do.

The below workout is what we last practiced at Kettlebell Sport Club. The below weights are what I used, but everyone else simply used their appropriate bells. It's not even been 3 months since I started working with the 24kg kettlebells and I am finally feeling much more solid in my movements- especially my Jerk lockouts.

Warm up: Synergy Dynamics Cleans 2x16kg x 10, 2x24kg x 10, 2x32kg x 10


Long Cycle: We have several people preparing for the IKFF National in September who scale their weights accordingly. Cleans 2x24kg x 20 + 2x28kgx5 immediately after the 20 x 5 (rest 2:00 min between sets) Jerk 2x24kg x 12 x 3 (rest 2 min between sets)


Biathlon: The below weights were for Tammy since she's training for Biathlon for the IKFF Nationals. 2 other ladies also performed this workout with her because they preferred Snatching today. Snatch: 8kg, 12kg, 16kg, 20kg, 16kg, 12kg, 8kg - all @ 1 min per hand @ 8-12 rpm -non-stop (14 min set) Jerk: 16kg x 12 x 3 (rest 2 min between sets)


Finisher: Kettlebell Jump Squat 32kg x 15 x 3 (rest 1 min between sets)