Kettlebell training is extremely versatile and if need be, it can be your only form of training or you can couple them with other forms of training to aid in your goals. Today’s workout is a hybrid session involving one of my favorite kettlebell moves and one of my favorite bodyweight upper body moves. Those are the jerk/push-press and pull-ups/chin-ups. I have been loving this combo and now, I want to share it with you!

This week’s ditty can be scaled to all levels by doing a push-press instead of a jerk and doing chin-ups (or your progression) instead of the whole pull-up. You can also train power by going with heavy double kettlebells and lower reps or do conditioning by higher reps with lighter bells or a single bell. You can also choose to re-clean the bell after every rep. to add in more work for the time period that you will be training.

Do your pull-ups/chin-ups in a ladder style after doing your jerk or push-press. In other words do a set of 8 jerks then 1 upper pulling move. Then do another set of 8 and 2 and so-on. After you finish the whole ladder rest 2 to 5 minutes and do it all over again for up to 5 rounds. ( as long as you can keep your form) Then you can smile and know that you overcame a jerk of a workout!

A video of the KB Jerk (hard style):

Chin-up Demo:

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.

So enjoy this workout friends and the fat blasting after effect that it will bring you as you train using this challenging workout.

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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