Weekly Workout: The Rotator

Posted: May 12, 2015 in Uncategorized

As you may there are many tools to train with in the world along with many different ways to train. There are barbells which are still my absolute favorite thing. Of course I love kettle bells; body weight training can make you really strong and fit. Then there is sandbag training, which I was turned onto by my friend Mark Mellohusky and have found it to be tremendously useful for my athletes and in my own training to help keep a balance in my movement patterns and to offer me and them the “same but different effect.” So as you can tell this workout will be a sandbag workout. So if you have one use it; if not modify it to use a kettlebell.

Whatever you choose to use, have fun and burn some calories and build some multi-planar strength as you use this workout to help you get a session closer to your goals!

Weekly Workout: The Rotator

This week’s workout is done by grabbing your tool and getting ready to “twist” your way to fitness. It is done by doing 5 rotational cleans or regular cleans with a kettlebell. Then doing 10 squats followed by 5 rotational overhead presses.  Make sure to do both sides as you train and get in 5 to 8 rounds of each side in 15 to 20 minutes. Watch the video below to see the movements and then go forth and train!

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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