I’m often asking the question, “Which is the right way to do a swing?” The same holds true for snatches and cleans, and a great many things.

There are a variety of ways you can do some exercises. This doesn’t mean the mechanics are compromised it simply means there are variations. Variations are good! (provided proper mechanics are maintained.)

Let’s talk about kettlebells today.

I teach different variations of exercises to different types of people. I also chose to know and be able to teach different variations of certain exercises because one variation might be more applicable to a certain sport, why another variation might be easier for someone to pick up and perform properly.

We cover these two different variations of snatches, cleans, and high pulls quite well in the Kettlebell Athletics certification as well as at Urban Athlete and any training workshop.

One is a vertical path, where the kettlebell starts either from the floor or from the hang position, just below the knees and travels in a vertical path to it’s ending point, overhead in a snatch, to the rack position in a clean or to chest height in high pulls.

This variation more directly mimics Olympic weight lifting and is very applicable to sports training.

The other variation, we call curvi-linear, where the kettlebell hikes back behind your hips for each movement, the snatch, clean, and high pulls just as it does with a swing. In this variation slightly more momentum is used, and the kettlebell always gets hiked back behind the hips.

I like to teach and use both variations myself. From here there are also more advanced variations that come from following the vertical path, which I will talk about later on.

There’s also a variation from girevoy sport, which is more similar to the curvi-linear variation but has the goal of conserving energy, as these competition sets are aimed to get extremely high repetitions in a ten minute time period with only one hans switch and not putting the kettlebell down.

As long as proper body mechanics are maintained you can use many variations. Just remember that bad form is not a variation.

Tags: kettlebell training by Pamela
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Some days I need my workouts to be quick AND effective.  Not that it matters a whole lot but Mondays and Fridays are typically those days.  Rather just do nothing (which can be easy to do…and a bad habit to fall into) I choose 2-3 exercises that are not too complicated but that also require me to challenge myself, either by using a significant amount of weight, jumping higher, or working for a longer period of time.

Today’s workout is one of those quick workouts, now I know not everyone has access to thick ropes, I’ll give you substitutions below.

In this three exercise circuit I do:

-5 Box Jumps
-5/5 Kettlebell Snatches
-30 seconds of Power Ropes

I’ll repeat this circuit for the total amount of time I have, in today’s case about 20 minutes. Despite using heavier weights and a higher box, never sacrifice your form. Even on the power ropes, drop down to less time if your form is starting to suffer.

Q & A

Q: What if you don’t have access to kettlebells?
A: Use dumbbells.

Q: What if you don’t have any plyoboxes?
A: Do jump Squats instead.

Q: What if you don’t have power ropes?
A: Do a quick-paced farmer’s walk with either kettlebells or dumbbells.

Tags: kettlebell training, womens strength training by Pamela
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One big misconception in strength training, for the average person, is that you do one set…stand around for five minutes…do a second set, and repeat.

Strength training doesn’t have to be this way. In fact unless, we’re talking about elite competition lifters, and good strength workout can have a nice cardiovascular component to it, but not one that leaves you feeling you just sprinted a half marathon.

In the video below I highlight 2 kettlebell exercises and 1 barbell exercise that I believe to be great strength exercises. When you combine all three of them together you have both a full body workout, and a highly effective strength workout.

Check it out…

This is quite possibly one of my favorite workout styles. Recently I dropped a few pounds and in the process I was worried about losing all of my strength. (Ok, so maybe not all of it.) I wanted to make sure I didn’t see a significant decrease in my strength though.

I decided to start incorporating strength workouts like this, that utilize specific strength exercises, but are not intentionally meant to be met con based. I’ve found them to be wonders for keeping my strength up while my weight stays lower.

Tags: fat loss, kettlebell training, womens strength training by Pamela
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It’s no mystery that kettlebells are one of my favorite workout tools. I’ve also been a big fan of the TRX for several years. Combing the two exercise tools into one workout can be a great full body workout.

The video below is a challenging workout that combines the kettlebell two hands anyhow, kettlebell racked bulgarian split squats, and TRX pikes.

All three of these exercises are challenging, so there is no need to complete the workout quickly, focus on your form, and work with weights that are appropriate for you.

3/3 Kettlebell Two Hands Anyhow (Windmill Variation)
6/6 Kettlebell Racked Bulgarian Split Squat
6 TRX Pikes

Tags: kettlebell training, womens fitness, womens strength training, workouts by Pamela
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You all know that I’m a huge fan of kettlebell training.  While this is entirely true, I also like training with other implements or tools, I try not to limit myself to one thing unless I have no equipment available…then it’s all about bodyweight exercises.

Below is a short video that briefly shows three different barbell exercises, in a more untraditional way than most people are used to. I’m using the landmine with the barbell.  If you don’t have access to a landmine it is very easy to use just the barbell in the corner, which I’ll show you tomorrow.

Try completing 10-12 reps of each exercise on both sides for several rounds based on your fitness ability.

Tags: kettle bell, kettlebell training, Training, Uncategorized, weight loss, womens fitness, womens strength training, workouts by Pamela
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