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Friday, June 14, 2013

What to do if you cannot Clean....

It's a horrible conundrum but Cleaning a kettlebell is still wrong for me this week. 

It's been 3 and a half weeks since I finally admitted that my wrist was sprained from heavy and intense LongCycle practice. After the first week of total anger subsided I gave up my "scoop-of-the-day" membership at the Glacier Ice Cream store, dusted off my training manuals and came up with something to do in the gym.

Two main momentum drills came immediately into play, the Squat Swing and the Crescent Swing. Both exercises demonstrated in the video below.

Squat Swing (may be called something else) first showed up on my radar as a warm-up drill for GS athletes in the Mother country. I used it as a 60 second interval in my classes with great success, if you call nasty looks from the students a mark of success, so started putting one and two-kettlebell sets into my intervals.

Back in my RKC days a Senior Instructor, Brett Jones, mentioned this evil exercise he used to train football players to move their feet faster, a Crescent Swing.


Other weighted exercises on my list:


  • Turkish Get-up with a bar
  • Windmill with lower arm kettlebell and a bar
  • Barbell Jerks
  • Overhead Squat with a bar
  • Russian Twist
  • Bent Row

Unweighted exercises:

  • Pull-ups 
  • Dips
  • Push-ups
  • Ab Wheel
  • Side Plank
  • V-Snaps
  • Running
  • Hiking
  • Ashtanga Yoga

Fellow trainers in the gym are asking "Who are you and what have you done with Christian?" - never having seen me workout with anything other than kettlebells. All I have to say is thank God for Jason Busch's Body Balance Gym being fully stocked with everything you need for on-season and off-season training!

In the mean time I've caught up with rest and am almost through a cleanse (today is eight of ten days). Even had time to learn Google Spreadsheet and write programming for other GS athletes.
It's been productive.

Best wishes to everyone for a great month!
Christian