Primal Fitness Pittsburgh is OPEN!!!!!!!
Welcome back to more swinging fun on the blog this week! I am happy to announce that Primal Fitness Pittsburgh is up and running and group training started off with a bang! (or should I say a swing ;)) . I wanted to kick start the week here by focusing on some basic kettlebell swing techniques that will lead you up to some powerful ballistic drills. At the start of the 21 day swing challenge as well as the Kettlebell Endurance training gruop, we focused on the fundamental movement patterns that are necessary to master the kettlebell swing. I have a handful of videos that pick apart the swing piece by piece, so for those of you ready to zone in on your technique, pay close attention to the following videos. This post has condensed my previous posts on the Kettlebell swing all into one for you. Get ready for some serious swinging 😉
First up, it’s all about the hip hinge and the dead-lift. Check out this video below to iron out your hips for serious power output on your dead-lift, which will lead into your kettlebell swing.
Now that your dead-lift is dialed in, lets focus on something called a pendulum swing. It is the next progression towards a full kettlebell two arm swing. Watch the video below for more detail!
Alright everyone! We got through the dead-lift and the pendulum swings! It’s time to put all the pieces of the puzzle together and combine our hinge practice and pendulum swings into full blown two arm kettlebell swings. Check out the video below that will teach you how to swing your kettlebell with precision!
Congratulations! You now know how to swing a kettlebell! Now get ready for your first training session! This routine was part of our Kettlebell Endurance Training group that just launched on Monday! Check it out!
Basic Ballistic Burn!- 2o minutes of timed intervals
Directions: set your gymboss for timed intervals set at 30 seconds of work followed by 30 seconds of rest. Set your timer for a total of 20 rounds. This will equate to 20 minutes of work. Men, start with a 20kg kettlebell and increase the load to a 24 or 32kg over time. Ladies, start with a 12kg kettlebell and increase to a 16kg or 20kg over time. This basic routine will allow you to increase the weight of the kettlebell over time for some incredible power and more serious conditioning. Have at it and have fun!
If you are interested in learning the basics of kettlebell lifting routines are are ready to foster more demanding strength and endurance, please email me at janelle@primafitnesspittsburgh.com! I’m more than happy to meet with you to discuss your goals and how training at Primal Fitness Pittsburgh will help you meet and even exceed those goals. Get ready to go Primal!
Thanks for visiting the blog today! Until next time. . .
Master your instincts!
