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Old 01-19-2011, 05:19 PM   #11
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TGU (Turkish Get Up)

A very good explanatory video.




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Old 01-19-2011, 05:24 PM   #12
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Iron Cross (aka, The Crucifix)


A great replacement or alternative to side lateral DB raises. I've seen this suggested for therapy, at lower weights to begin with, where people have had shoulder troubles and cannot do lateral raises with DB, because it does not appear to stress the shoulder area in the exact same manner as lateral raises.


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Old 01-19-2011, 05:56 PM   #13
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The Popcorn Lift


Ideal for two reasons:

Firstly it's great when you don't have enough KB weight in one KB and need to use several to make up the weight load without the need to buy another KB; this also permits the doubling up of say a, 12kg and an 8kg KB (I'm thinking female loads here ) in order to get 20kg in each hand etc, especially if you may only own one at the higher weight of 20kg.

Secondly, it's great for grip training due to the force the handles exert, 3 handles are a lot wider than just handling one alone.



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Old 01-20-2011, 08:56 AM   #14
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Bottom Up Turkish Get-Up


In addition to the benefits gained from the ordinary, or easier, TGU, this one really fries the forearms due to the grip required to maintain the KB in the upside-down position. It's also wise to start with a lower weight and be very attentive as to what the KB is doing and how your grip feels throughout the movement because if grip gives out the KB will drop.

I should add that the TGU is also a "get up" so there is no requirement to reverse the movement back to the prone position, but many do and it appears to be a standard practice.


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Old 01-20-2011, 10:27 AM   #15
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Buying more KBs

An interesting concept on how to increase weight loads in relation to what size/weight KB to invest in to add more to your current KB workout.

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Old 01-20-2011, 04:10 PM   #16
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The Long Cycle (Clean & Press/Clean & Jerk)


An excellent conditioning exercise; this can also be done one arm at a time holding a KB in each hand, leave one in the racked position and alternate left-right for each successive rep.



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Old 01-20-2011, 06:30 PM   #17
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Selecting KBs (additional info)



Consistency in size of KB and its reasoning; this is not something that occurs across the board but some manufacturers do have a consistent size for their KBs which is something to consider when purchasing, but not a necessity depending on what you plan to use them for. The Pro Grade KB.


Note: Competition KBs, steel KBs normally, are made for the use of one-handed work as in snatches, jerks, so the handles are not very wide and don't generally permit two handed use especially for people with larger hands.


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Old 01-24-2011, 01:17 PM   #18
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Kettlebell Fundamentals


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Old 01-28-2011, 05:26 AM   #19
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Old 01-28-2011, 05:38 AM   #20
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I like this one

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