Issue 038
June 2008
I’ve written about kettlebell complex training before, so this complex is a variation on existing themes. With this, we’re sticking with the three basic kettlebell exercises: the swing, clean and snatch. In this article, I’m going to highlight some progressions and methods of making it a little more difficult – I know that’s what you lot like!
If you’re new to it, we’ll start with the following: Perform one swing on the left, then switch hands and perform one swing with the right
Perform two on the left, two on right
Continue up the ladder until you reach 10 reps both left and right.
The more advanced among you can try this on for size:
As before, perform one swing on the left, then switch hands and perform one swing with the right. Then do a clean both left and right, then a snatch left and right.
Continue the progression of swing, clean, snatch with two reps per side, then three, then four, until you reach ten reps either side.
The next level would be to perform the drills consecutively with one hand before switching, so it would look something like this:
One swing, one clean and one snatch, then switch sides and perform the same with the other hand.
Perform two swings, two cleans and two snatches on the left, switch to the right and repeat.
Continue up the ladder until you reach a total of ten reps per exercise each side.
The best way to perform these would be to perform all the desired reps with one hand before swapping to the other side.
This method benefits the athlete in terms of metabolic overload on the body system. It can get quite gruelling if you boost the reps right up. If you’re after a really challenging workout, try this on for size!
Perform a swing, clean and snatch (in that order) for seven reps apiece.
Change hands and repeat on the other side.
That’s 42 reps once you’ve done both hands – and that is only one set – try going for three or four sets per arm, or maybe a five minute round. This is far more time efficient and therefore beneficial to you as a fighter.
To make this even tougher, try adding in a set of burpees or sprawls after every set…
1 swing – 1 clean – 1 snatch (for 7 reps with the left hand, 7 with the right)
Perform 10 jab-cross sprawls.
Repeat the swing-clean-snatch sequence.
Three to four rounds of this will get you huffing like a steam train and you’ll get a great deal of carryover to your fight game.
As usual take your time with these drills if you’re new to them, but add these to your training in and your gas tank will never run out.
If you have any questions or queries, feel free to contact Barry via email, [email protected]. Also, check out his DVD ‘Train Hard, Fight Easy and Win Vol. 1’, available through www.grapplefit.com.
...
