Simple & Sinister Timeless Kettlebell Practice

Join Coach Luis & Mel as they guide you through a Timeless Simple & Sinister practice session. Whether you're a beginner or a seasoned kettlebell enthusiast, this session is designed to challenge and improve your skills. Watch the recording below to follow along!

The Plan:

A. Complete 3 Rounds

Prying Goblet Squat x3-5
Hard Style Glute Bridge x3-5
Halo x3-5/side

B. Complete 10 sets of 10 Swings (Timeless)

For your 1-Hand Swings, choose a weight you can powerfully & confidently swing for 100 reps regardless of the time it takes.

Do your 10 reps, park the bell, and rest. (DO NOT do 10 reps left and 10 right back to back; set the bell down & recover between sides.
Rest actively. Walk around, shake off the tension.
Between sets breathing calmly, deeply & slowly until you can pass the talk test. Focus on inhaling through your nose & exhaling completely, exaggerate.
Start the next set when you recovered enough to pass the “talk test”.

Ideally, Swing 1-Handed for 2 out of 3 sessions. Alternate arms each set.
Every 3rd session, do all Swings 2-Handed (focusing on power, speed in the turn-around, & an “endless float”).
For your 2-Hand Swings, use the same bell as your 1-Hand Swings. Grip is neurologically very demanding; it needs rest, lighter sessions, and the 2-Hand Swings facilitate this.
For anyone who is unsure of their 1-Arm Swing technique, do all sessions 2-Handed until you get a coach’s approval to move to 1-Arm Swings
Focus on bringing as much power as you can muster to each set of swings. There must be a hard glute contraction on every rep. Explode through the floor, & work hard enough to need your “long rest”
Start a timer when you start your swings or write down the time that you start. Then do not pay attention to the time for the duration of your swings. Look back at the time only when you have finished your last set.
- RECORD THIS TIME IN YOUR TRAINING LOG or POST TO DISCORD IN THE KETTLEBELLS CHANNEL! :)

C. Complete your Get-up practice as follows:

Complete Get-Up x1/side x5 rounds (10 reps total)

D. Cooldown Stretches

Straddle, Bretzel, or 90/90 (Use the drop-down list to find stretches to do after S&S)

Join us this month to explore the Zercher Squat with helpful tips and videos. Furthermore, learn how eating slowly and mindfully is a simple yet profoundly effective practice that can transform how we eat and feel, leading to improved digestion, enhanced satisfaction with meals, and better control over portion sizes.

Saturday Steel : Squat Strong, Eat Smart

Join us this month to enhance your goblet squat skills with helpful tips. Furthermore, take small steps to prepare meals ahead for easy and nutritious eating every day. This simplifies your schedule, saves time, and gives your body powerful nourishment.