Did you think I forgot about you? I didn’t…

For Today’s workout we are going to run it back to some basic workouts with the Kettlebell. Throughout quarantine in our at home workouts we’ve featured the Kettlebell a ton, but I wanted to “double click” into it a bit to talk about the benefits of this training apparatus for you neophytes out there. Kettlebells are versatile and provide a ton of value for athletes.

I train with Kettlebells with 3 main goals/takeaways:

1) Grip Strength
2) Joint Stability
3) Muscle Endurance

While your overall strength and power will yield some benefit from KB training, for my money, I focus my KB work on maintaining technical movements, effective grips, while my muscles start to experience fatigue. I find that this directly translates to my Brazilian Jiujitsu training and competition performance. Lactic acid in my forearms, traps, shoulders from throwing the kettlebell helps me prepare for wrestling, taking back mount and finishing a choke when my opponent is putting in max effort to defend. You get the idea.

Today we are going to focus on one, high yield, Kettlebell exercise: The Swing.


The Kettlebell Swing:

10 Minute Max KB Swings:
-Set a timer for 10 minutes and let it run
-Break down in sets of 20-40 (or more if you can take it)
-Write down your # for each set
-Take as much recovery as you need in between sets (push yourself, a bit of fatigue is your friend)

This is an efficient workout, but you can obviously expand on this or work this into your other workouts for the day too.


I know a fair amount of you already train regularly with Kettlebells. Anyone got some good workouts? Any comments? I’d love to hear them.

Go be tough, please.

K, thanks.

District Martial Arts