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Exercises Movements, technique & proper execution

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Old 06-21-2006, 11:35 AM   #1
Parker Gates
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so I just got my new KB's in and I'm looking for some fun routines.
So what's your favorite kettlebell routine and why?
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Old 06-21-2006, 12:05 PM   #2
Brian Degenaro
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Oooh... so many ones to choose. Here are some I like:

Clean-->thruster-->walking overhead lunge, going the width of the football field-->repeat.

Clean-->front squat-->duckwalk-->sots press-->overhead squat

Snatch-->overhead walking-->clean-->weighted pistol

Then there's swings for time, clean and jerks for time, snatches for time, always good.
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Old 06-21-2006, 01:11 PM   #3
Russ Greene
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Turkish get up to squat clean to thruster to one arm snatch and down. Max rounds in 10 minutes or do it for sets of 6 in between running or rowing.
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Old 06-21-2006, 06:28 PM   #4
Michael Stehle
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Double kb drills like double snatch/front squat/press. Combine all of these into one, fun stuff but not for the beginner. Double swings are awesome, tukish getups, windmills, guard attack ( it's like an alternate arm chest press off the floor w/ hip rotation, good MMA drill). Lets not forget about renegade rows and bear crawls. All these mentioned give good bang for the buck. Enjoy you kb's!
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Old 06-21-2006, 08:07 PM   #5
Erik Preston
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Parker, check out Jason Brown's Kettlebell Athletics website--loads of info. Jason's a dedicated Crossfit Trainer as well.

kettlebellathletics.com
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Old 06-21-2006, 09:59 PM   #6
Keith Wittenstein
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KettleHell =

3 rounds:

20 deadlifts
20 sumo high pulls
20 swings
10 one-arm swings each arm
10 one-arm snatches each arm (if you can't snatch, then sub presses or 1-arm OHS).

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Old 06-21-2006, 10:52 PM   #7
Paul Alvarez
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Some fun KB excercises that I like to do are...

Mahlers Full Body Attack, like a burpee with KB's. just add pushup and press
TGU
Double swings
explosive lunges
Double Windmills

I usually dont repeat KB workouts just do them once in a while...but heres an omelet I enjoy doing that I got from SSgt Nate Morrison RKC...
10 two hand swings
10 snatches(each arm)
10 clapping pushups
10 clean and press(each arm)
5-10 pullups
rest 1-2min
he could repeat ~10x with a 32kg...I could do 5 with a 16kg.
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Old 06-22-2006, 05:40 AM   #8
bill fox
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200 snatches in 10min w/ 24kg KB
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Old 06-22-2006, 08:41 AM   #9
Parker Gates
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jeez Bill, that's just evil!
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Old 06-22-2006, 10:39 AM   #10
bill fox
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That's the secret service snatch test standard - 275 has been done, I've done 217.

The RKC "Rite of Passage", from Pavel's new book, is that plus strict military press the KB closest to 1/2 your BW
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