There are so many different ways to skin the cat when it comes to training. (By the way, who the heck came up with that saying and why on earth would you want to skin a cat!) Anyway, not every single way to do it are beneficial but given the right situation, just about anyone can be applied. Some of the different ways that we can condition with kettle bells are: timed sets, complexes done with reps, escalating density and many other approaches. This week I have chosen one that I love and use often with clients a Drop down workout.

A drop down has a few different approaches it can be done by simply taking a kettlebell away or lowering the reps, going to an easier move or any strange combination of these approaches. This week’s workout, is done by doing the following doing 10 push presses with 2 bells, then doing 8 each side with a single bell. Finally you will do 10 goblet squats. The goal of this workout is to do 5 to 8 rounds of all of these with good form and the right loading.


                                                        Weekly Workout: The Pushing Drop Down

This workout is designed to take you to the edge and pull you back again in order to make your edge even further than before!

Once again it is done by doing:

10 double bell push-presses
8 single bell push-presses a side
10 goblet squats

Get in 5 to 8 rounds with as little rest as possible and see your strength and conditioning improve as you do!

The guidelines for success:

KIWK workout of the week- the drop down

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.
Also as a gift to you; I want to share with you my free videos series on how to do the kettlebell swing properly for strength and conditioning,  Click here for it.

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