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Thursday's Kettlebell Class, a taste of Bruce Lee!

Posted Feb 10 2009 10:25am

Thursday's calls was brutal! I don't know what it was but I was sweating more than those fat people on "The Biggest Looser" when they sit down to dinners with tons of junk food placed in front of them. The intensity has been increasing, and I am feeling it. This morning I felt like a gang of bad ass midgets assaulted me with bars of soap wrapped in towels.

Anyways, enough about me and my bad analogies. Here is the workout we did in Kettlebell Class:

  • Mobility Work

  • Dynamic Warm-up (jumping jacks, push-ups, sit-ups)

  • 1 Kettlebell Get-up Sit-ups 2 x max

  • Turkish Get Ups x 10 reps total

  • Bruce Lee Kettlebell Punch Swing 3 x 10 per side

  • Slow Snatch 3 x 6 per side

  • Kettlebell Clean 3 x 6 per side

  • Lunge Rack Squat 3 x 5 side

  • Stretching

As you can see we did a lot of full body movements that really got the metabolism reved up. My fiance went to bed almost as soon as we got home. She was so worn out she almost fell asleep at the table! Oh well, more food for me!

The Bruce Lee Kettlebell Punch Swing stands out in the workout as something new and different. Why is named after Bruce Lee? Probably because he was bad ass and so are kettlebells!

Basically do a normal swing but keep your palm facing down as your arm reaches parallel to the floor. When the arm hits parallel, punch forward, causing the kettlebell to come over your hand and lightly bump the back of your hand. Then pull your hand back and bring the kettlebell in front of your hand (normal swing position) as the kettlebell begins it's descent.

The purpose of this drill isn't just to get really good at shadow boxing kettlebells. The purpose is to teach the punch through technique that is used in kettlebell snatches. How many times have you tried to teach someone the snatch only to end up hurting their wrists? Well, use this drill as a progression.

  1. swing

  2. clean

  3. Bruce lee punch through swing

  4. snatch

Once they can do the punch through without hurting their hand or wrist, show them a proper snatch emphasizing the punch through technique. This will dramatically decrease the learning curve for kettlebell snatches

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