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Upper Body Kettlebell Workout

Posted Dec 01 2010 12:00am

Sunday is Strongman Practice for the Bells of Steel Crew so we all met at the high tech training trailer and got to work in preparation for a contest that is coming up January.

Here is the workout we did
  • for Warm-up
    • 4 sets of about 8-10 reps
    • 4 sets of 5 reps, focusing on technique
  • Super Yoke Walk
    • worked up to "max weight" then did 90 seconds max distance

This doesn't look like much work but with all the warm-ups it took just over an hour to complete. Whether you are going to compete in or not there are still some good take-aways from this workout.

First off, standing overhead pressing is vitally important to being a well round lifter. If you can't pick your body weight off the ground and put it over your head then you really can't be considered strong. Working your overhead press will do so much for your athletic performance and physique that is can't be over looked. I know when I switched from powerlifting to strongman and started really working the overhead press, my shoulders just blew up and made me much broader.

Secondly carrying heavy objects is probably one of the most important elements to building strength that is overlooked by most athletes. That and throwing. Carrying objects in the farmers walk, yoke walk, or holding in front of your body develops the ankles, thighs, hips, back, abs, and depending on the lift, the arms are well. Long, hard carries are not fun, but they put so much stress on your body for an extended period of time that it will force new muscle growth and mental toughness. Plus carrying develops your conditioning, which is obviously important for health and performance. In the gym, pick the heaviest dumbbells there and take them for a walk; in the park find a big stone and do the same.

Here is an example of the Super Yoke done by Pro Strongman .

If you don't have access to strongman implements, just find a big stone and take it for a ride. If you get good enough you might even be able to challenge the .

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