FUNCTIONAL KB

FUNCTIONAL FOCUS- KETTLEBELLS

We worked on a few reps of several KB exercises to learn the form. We did...2 hand swings, 1 hand swings, snatch, cleans, push press, clean & jerk I think that's it.

Then we did a 100 swing "test". This is continuous 2-hand swings

We were to pick a weight that we thought we could complete 100 2-hand swings at (these are a little harder than the 1 hand ladder as one hand does not get to rest in between smaller sets). If you stopped at the bottom or the top for that matter, you did not get the set.

I was going to use the 16kg as I think I could have made it through, but I wrecked myself on the first 2-hand swing of the first part when I could not effectively stop the weight at the vertical position at the top and pulled my shoulder too far back. I could not then correct to bring the weight back forward. I had to bring the weight down behind my head and around to the right side (like the down on a behind the head tricep extension). I did that with the 16kg.

So I did use the 12KG and did successfully complete the 100 with that weight. From about 40 on my left shoulder felt on fire. Luckily today so far it's a little sore, but not like I thought it would be....YEAH!