Home work out Kettlebells – Simple and Sinister
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What can someone easily do at home while gyms are closed? I would look into an optimal way that you can improve strength and stability with minimal equipment. Remember to build strength and/or muscle then one has to load appropriately.
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Kettlebells are a great tool for home exercise, both for situations such as this, but also for the recreational Jiu jitsu athlete who only rolls and does not supplement with any additional strength & conditioning.
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The advantage of the kettlebell is there are many compound exercises that one can do with one or a few different kettlebells.
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The first program that @strongfirst founder Pavel recommends is the kettlebell simple and sinister program. Essentially to get the biggest bang for your buck you initially focus on 2 exercises:
1️⃣Kettlebell swing
2️⃣Turkish get-up
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Pavel wrote in his book “The swing will take care of your back, legs, heart and lungs. The get-up will temper flexibility and resilient shoulders, ready for exercises and sport skills that traditionally trash them.” This program was originally developed for grapplers by Steve Baccari.
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Work up to 12 minutes of swings, taking breaks with little jogging or aerobic drills as needed and 5 minutes of alternating get-ups. The goal of the get-up is to focus on stability and control which is why they are timed opposed to focusing on quick repetitions.
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Reference:
Pavel T. (2006) “Enter the Kettle bell” Saint Paul: Dragon Door Publications, 27-33