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KB Drill and Skill
Many times in a month I like to work on the techniques that many of my clients have with the KB and their inability to use their hip as the driving force behind most if not all of the kb movements.
Today was such a day and it’s not over since I still have to run back to the gym.
- Warmup:
- Bridges on the floor - 5 sets x 10
- Burpees - 20
- Jumping Pull ups - 20
- Skill:
- KB Swing with 2 hands - Russian Style (Shoulder height)
- KB Swing with 1 hand / alternate after X rep’s
- KB Swing with 2 hands - American Style (Over head)
- KB SDHP (sumo deadlift high pull)
- KB Clean (alternating hands every rep)
- KB Swing and walk forward x 30 feet
- KB Swing and walk lateral (right to left/left to right) x 15 swings each side
- KB Weights
- 15kg or 35lb db
- 20kg or 45lb db
- 24kg or 55lb db
- Rep ranges for Skills:
5, 10, 15, 20 for the swings (Russian Style)
5, 10, 15, 20 for the SDHP
5, 10, 15, 20 single arm swings
3, 5, 8, 10 for the swings (American Style)
3, 5, 8, 10 for cleans (each arm)
The weights posted above are to be used intermittently on your swings only section. Learn the feeling of tightness/Tension required per every weight you have available to you. Ladies of course can start with lighter weights posted on here so long as it is not less than 15lb db’s.
Learning to swing properly is crucial to you getting the benefits of the kb workouts because it teaches the proper hip function per movement in the skills list.
Have fun and post any comments or questions you may have.
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WOD:
4 rounds for time:
- 21 Push press
- 15 DB swings
- 25 Squats
Men: 95# bb, 45# db
Wmn: 65# bb, 35# db
Let the Fire Works Begin!
Be safe, Give thanks and be Healthy.