Friday, July 21, 2017

I'm coming around on the kettlebell back squat

Akshay demonstrating a kettlebell backsquat
I was skeptical about the usefulness of the kettlebell back squat when Isabella introduced it to me. I figured I should give it a try and see how it works, and what I'm seeing is that everyone is squatting better. I think having that off center weirdly placed weight is forcing you to really engage your core in a different way. It also highlights bad movement patterns and forces you to fix them right away. I like them enough to add them as accessory work in the strength program now. You can thank Isabella for that one.

Speaking of your core, you guys know I like to rant about not doing specific core work. Randy just posted his rant about it here.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

squat 8-5-3x5

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

6 rounds:
5L, 5R kettlebell clean from ground
10 kettlebell swing

then

5 minutes burpees from the ground

then 

2 minute hollow hold



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