Can anyone recommend a decent single kettlebell workout on YouTube? I'd prefer one where each set is timed rather than a set number of reps. 20-30 minutes would be ideal.
A friend sent me this one: What 75 Kettlebell Swings a Day Does to Your Body
The same chap did a flexibility workout: This Kettlebell Mobility Routine Feels Like a Cheat Code for Stiffness
^^^ Thanks for that, I am going to try the mobility routine at lunchtime (I'd been meaning to look for such a routine for a while but never got around to it).
Perfect timing. I was on Sport Pursuit just now looking for swim shorts and I bought a kettlebell. Well. I had to. It was reduced from £80 to £10.
That's pretty much the same reason I have a 20kg KB/doorstop in my kitchen. Gets used every morning as part of my waking up routine and then moves to keeping the front door open if it's not too cold and windy.
Dan John does a lot of kettlebell workouts, books etc. He's well respected in the strength world and trained with Pavel.
He was workouts like The Armour Building complex, Easy Strength etc.
A nice one is a clean, press, squat for X reps every minute.
Using a clock, when the second hand is on 12: clean the KB, do 1-2 presses, 1-5 front squats and put the KB down. This might take 20 secs to complete. Wait for the hand to reach 12 again and repeat on the opposite side. It's an EMOM workout: every minute on the minute. Repeat for the 20-30 mins you want.
A friend sent me this one: What 75 Kettlebell Swings a Day Does to Your Body
I have to say, I started doing this and within 2 days it has removed 90% of my day to day back pain I've had for 3+ years. Quite frankly, I'm amazed. I'm going to keep doing it forever and check out the mobility routine to add to it.
@willard - thanks for posting, actually life changing!
You are welcome. I'll let my friend know he has changed another life. In a good way.
@jimmy I've seen similar but not quite as dramatic results too. I have a desk job and the usual grumbling lower back pain when I've been climbing for extended periods (mainly on the road/gravel bikes) - typically poor hip flexor mobility I think. KB swings and RDL's have really helped eliminate that from my riding.
It's not perfect. But the telling thing has been when I do things like crouch down or put socks on, I realise how much I've been holding myself ready for the pain - and now when I prepare for it, its not happening to nearly the same extent. And running downhill has been really hard work for the past year or so - was out last week and was bounding down the hills like Heidi.
On the bike, I had been really having to stand up slowly and ease off the stiffness after a while in the saddle. On a 3 day tour at the weekend, I felt it getting off the bike but was more like normal and expected levels after hours in the saddle, rather than hobbling around crooked over for 2 minutes.
Anyway - brilliant.
