Our Kettlebell Combatives members have had a Long, cold winter here in the Northeastern, United States. The warm weather is finally upon us and it was time to get some “Spring Cleaning” in. We have our Tribe Members following the workout featured in this post. The success with this workout has been so Great that I wanted to share it with all of you.
Before we get into the specifics of this workout I want to bring safety into the equation. The (3) exercises being used in this workout are:
1: Kettlebell 2-hand Swing
2: Kettlebell Deadlift
3: Kettlebell Figure 8 Drill
If you are not familiar, proficient, comfortable or as we like to say; “OWN” these exercises, please do not attempt this workout. We tend to get excited, see something cool and jump right on it. With kettlebells, that can turn out Deeply against your favor. We have put together a video guide for the Kettlebell Swing. The Spring Cleaning Workout is based off of exercises found in this Guide. If you do not OWN the 3 exercises, especially the Kettlebell Swing, it would be a good idea to pick up our Kettlebell Combatives Volume 1.
The Spring Cleaning Workout is based on a 15/15 protocol. What this means is that you will perform the exercise (work) for 15 seconds and you will (rest) for 15 seconds. You will do this for all 3 exercises building up to 20 complete rounds. One round is equal to 90 seconds. Let’s explain this a bit further..
You will need to have a HIIT timer. You can find an App for any mobile device and Free! There is also a free timer available online at Tabata Timer. Set the work/rest to 15 seconds each. Set this for 3 sets and for 20 total “tabata’s.” You will work your way up to 20 complete Rounds; 1x 15/15 Swing, 1x 15/15 Deadlift, 1x 15/15 Fig. 8 Drill equals 1 Complete Round.
Take a look at the video below which will give you more detail on the Spring Cleaning Workout. Give the workout a try, build your way up to 2o Complete Rounds (if you can only do 1 or 2 sets, that is fine. Baby-steps get you there the fastest.)
Put all your energy into “Perfect” (your interpretation of perfect, the BEST that you can do) form. Focus on your form and the speed and reps will come later. If you feel that your Swing needs some work, pick up a copy of our Kettlebell Combatives Volume 1.
Make sure that you use a kettlebell that you can comfortably Swing for 10 repetitions. Make sure that you are in good Health, cleared by your Doctor to perform intense exercise and Happy Swinging!