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CoyoLe olnL
keLLlebell Club




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lnLroducLlon:
1he CoyoLe olnL keLLlebell Club represenLs Lhe flnesL mlx of humanlLy
ever gaLhered! Cr, perhaps, lL represenLs a greaL group of people who
geL LogeLher once a week Lo work ouL, Lraln and en[oy dellclous food
LogeLher. lL ls a communlLy of people LhaL have bonded by shared
lnLeresLs, ldeally Lhe perfecLlon of Lhe human physlque, buL, more
llkely, Lhe excellenL sandwlches.
1he lnLerneL ls a blg parL of Lhe hlsLory of Lhe Club. lor years, aL slLes
llke Cld School" and 8ulk and ower," uan MarLln (loundlng Member
and Maker of Sammles) Lalked wlLh Cary !ohn. Cary has only been Lo
one gaLherlng of Lhe CkC, Lhe flrsL, only Lo make fun and leave. llve
years before Lhe flrsL gaLherlng of Lhe CkC, lred Cordova noLed LhaL
Lhere was a need for some help carrylng Lhlngs" aL Lhe SanLa Cruz
SLrongman Show. Cary volunLeered hlmself and hls son, uavld, Lo help.
AL Lhe evenL, Cary meL uan MarLln flnally. Cary and uavld worked
Llrelessly dragglng all Lhe lmplemenLs back Lo Lhe sLarLlng llnes. Laree
uraper, famed publlsher, wlfe of legend uave uraper and all around
good person," asked uan who ls Lhls guy?"
uan MarLln's slmple reply sLarLed noL only Lhe CkC, buL, ln addlLlon,
Lhe publlshlng career of someone else: 1haL's Cary !ohn. uo you know
hls broLher, uan !ohn, who wrlLes sLuff abouL sLrengLh Lralnlng? ?ou
Lwo should meeL." 1hus began Lhe wonderful relaLlonshlp beLween
Laree and uan !ohn LhaL has leL Lo mulLlple successful uvus and Lhe
besLselllng book, never LeL Co."

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A year laLer, uan MarLln and Laree [olned uan !ohn aL Lhe leasanLon
Plghland Cames (uan's wlnnlng Caber 1oss ls here:
hLLp://www.youLube.com/waLch?v=dl8s0dl1pw) and Lhe frlendshlps
were cemenLed. 1he followlng year, Laree asked uan !ohn Lo hosL and
speak aL Lhe annual uraperlesL, a gaLherlng of all Lhe wonderful people
LhaL meeL aL davedraper.com and assoclaLed forum.
MarLln, who had been sLruggllng Lo rebulld hlmself, made a brave and
vallanL declslon followlng Lhe workshops ln uLah: he would Loss ouL all
of hls Lralnlng and followlng Lhe rogram Mlnlmum Mlnlmum:"
CobleL SquaLs
CeL ups
Swlngs or SnaLches
Pe would do Lhls each and every day. ln a few monLhs, he had
Lransformed Lhe way he looked, Lhe way he felL and Lhe way he
LhoughL abouL Lralnlng. 8uL, Lhere was abouL Lo be a change ln Lhe
unlverse. 1lfflnl !ohn, uan's wlfe, was belng Lransferred Lo Lhe 8ay Area.
1he LranslLlon was qulck and Lhe move even qulcker!
uan MarLln had a good ldea: why noL geL LogeLher once a week and [usL
workouL? Pe googled arks" and found CoyoLe olnL. 1he day afLer
uan arrlved ln Callfornla, a group of llke-mlnded flLness enLhuslasLs
showed up aL Lhe park wlLh keLLlebells. uan MarLln made a
commlLmenL Lo provlde sandwlches Lo Lhe group and Lhe nlckname
Sammlch WorkouL" arose.

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Slnce LhaL !une day, as long as Lhe schedule provldes, we gaLher aL
CoyoLe olnL or Lhe wonderful faclllLles aL ark 8oad llLness ln
8urllngame, Lhe flnesL gym ln norLhern Callfornla. We have only Lwo
rules: uon'L geL hurL. Cf course, now l walL for you Lo ask Lhe second
rule.and Lhen l say: uon'L geL hurL." 1hls should make you laugh so
hard your ab workouL ls flnlshed for Lhe day.
Cne lssue kepL arlslng: people kepL asklng quesLlons abouL Lhe
workouLs! So, Lhe group agreed Lo puL LogeLher a slmple llLLle overvlew
of whaL we do. 1he phoLos are by Alyssa umsawasdl and krlsLlna
lronmalden. As you go Lhrough Lhe workouLs, remlnd yourself LhaL Lhls
ls slmple a suggesLlon." Cur goal ls Lo mlx moblllLy, sLrengLh and cardlo
seamlessly Lhrough our Lralnlng. So, keep Lhe splrlL of Lhe CkC ln mlnd
whlle you Lraln: occaslonally have a random dlscusslon abouL any Loplc
under Lhe sun, Lry someLhlng you Lhlnk you mlghL have seen ln a book
or on Lhe lnLerneL, experlmenL wlLh some new rep scheme LhaL made
perfecL sense when you LhoughL of lL ln Lhe shower.
ln oLher words, Ln[oy Lhe rocess!
We are wlLh you ln splrlL,
The Coyote Point Kettlebell Club


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Crder and where found ln
documenL:
WalLer's Walk
CobleL SquaL
Plp llexor SLreLch Serles/wlLh press
venLs
Plp llexor SLreLch Serles w/ ress
PorlzonLal Shrug/Crappy ush-ups/Llbow 8oLaLlons
8osenbergs (uolphln ose)
uownward uog
8lrd uog/Porse SLance Serles
Can Cpener
1acLlcal lrog
CeL-ups
CeL-up lanks
SLarflsh
Plps Plgh"
Cne-Leg ueadllfL (8aLWlng/Plp AssessmenL 1esL)
MarLha eLersen Plp urllls
1he WorkouLs"




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WalLers Walk:


Carrylng varlaLlons vldeo:
hLLp://www.youLube.com/waLch?v=Mos[C!fC[8M

lor more lnformaLlon go here:
hLLp://www.davedraper.com/flLness_producLs/producL/vu!LC.hLml&l
u=u!



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CobleL SquaL:



vldeo:
hLLp://www.youLube.com/waLch?v=qaCfl8f27L&feaLure=relaLed
1hank you hll ScarlLo for Lhe vldeo!
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venLs:


1) 1oes
1oes -- slL on your knees, balls of your feeL LogeLher behlnd you,
welghL over your ass. 1ry Lo move your heals LogeLher Loo.
8each back and grab your heals wlLh one hand and force Lhem
LogeLher (keep your Loes dug ln Lhe ground and Lhe balls of your
feeL LogeLher.) 1hls ls llkely preLLy uncomforLable. Make lL more
so by leanlng your welghL back on your Loes/feeL.



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2) WrlsLs wlLh palms down
alm down - CeL on all fours, roLaLe your wrlsLs so LhaL your
mlddle flnger ls polnLlng Lo your knees, palms down, buL your
waLch face ls polnLlng Lowards your knees, and you are resLlng on
Lhe palms of your hands. lL should noL feel greaL. now lean
forward and puL some welghL on lL and sLreLch ouL your wrlsLs.
1ry Lo move your elbows around a blL Lo loosen up.

3) WrlsLs wlLh palms up
1he "palms up" venL ls [usL llke Lhe palms down, buL Lhls Llme your
palms are faclng palm up and you are resLlng on Lhe Lop of your
hands, lndex flngers polnLlng Lowards your knees, waLch face
polnLlng forward. Same drlll wlLh your welghL.

4) llns
llns - All fours agaln, you puL your welghL on only Lwo flngers of
your hands, speclflcally Lhe Lhumb and polnLer flnger, Lake Lhem
and form a "v", polnL ouL wlLh boLh of your polnLer flngers Lo Lhe
lefL and rlghL (rlghL polnLer polnLlng rlghL, lefL polnLer polnLlng
lefL), you wlll noLlce LhaL Lo do Lhls your wrlsLs agaln geL Lurned
down and now your welghL wlll be on Lhe lnslde of your wrlsLs.
Agaln, puL some welghL on Lhem and Lry Lo roLaLe your elbows a
llLLle Lo loosen you up.




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Plp llexor SLreLch Serles/
WlLh ress:


SLeveC remlnds us: Hip flexor series doesn't mention "the bowl of water" or the suggestion that you contract
your glutes and abs at the same time. Good point. Your pelvis is a bowl and I teach it like you have water in it.
So, tilt the water out forward, backward, away from the up leg and, finally, tip it toward the up leg. It gives a sense
of where the hips should be in the stretch.

Assume Lhe kneellng lunge poslLlon on a sofL surface. ?our hlps musL be
square, your feeL on rallroad Lracks" raLher Lhan ln llne, and your Lorso
uprlghL aL all Llmes.
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1he shln of Lhe fronL leg should be near verLlcal, you may have Lo sLep
forward durlng Lhe sLreLch as you are slnklng lower and Lhe knee ls
movlng forward.

?ou may hold on Lo someLhlng on your slde for balance, you may noL lean
forward on your knee. 8eLLer yeL, press your palms lnLo Lhe small of your
back.

Squeeze your gluLes and push your pelvls forward. ?our pelvls, noL your
chesL! 1he hlps musL lead and mosL of your welghL musL sLay on Lhe rear
knee!

8elax and go back. CeL lnLo a rhyLhm of approxlmaLely one rep every Lwo
seconds.

?our lefL fooL ls forward, you are sLreLchlng Lhe hlp flexors on your rlghL.

We add some easy presses from Lhls poslLlon Lo lnsure proper hlp poslLlon (noLe uan ls leanlng
ln hls press..wrong!), add some sLablllLy challenges and geL ln some addlLlonal presslng.




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PorlzonLal Shrug/ Crappy ush-
ups/ Llbow 8oLaLlons:

PorlzonLal Shrugs

?ears ago, Lhls exerclse was ofLen done wlLh bench presses and was called Lhe PorlzonLal
Shrug." now lL ls ofLen called Scap ushups" or whaL we call Crappy ushups." Slmple shrug
your body up and down ln Lhe ush up poslLlon wlLh Cu1 bendlng Lhe arms. Co deep and Lhen
really exLend hlgh.

Llbow 8oLaLlons

1hese are half ush ups." 1he only Lhlng ls LhaL you drlve your elbows back, ouL and around"
Lrylng Lo really loosen Lhe elbows up. 1haL's noL Lhe rlghL Lerm, buL you wlll noLlce LhaL a few of
Lhese make Lhe wrlsLs and shoulders feel beLLer. uo Lhe roLaLlons ln boLh dlrecLlons.

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8osenbergs (uolphln ose):

uolphln ose
Mlke 8osenberg lnslsLed LhaL we lnclude Lhese ln our warm ups. 1hese are Lhe classlc ?oga
movemenL, buL we sllde our bodles Lhrough Lhe downward dog and cobra pose and pump LhaL
arm plL area of Lhe shoulder. 1he web ls fllled wlLh explanaLlons of Lhls movemenL, so don'L
worry lf Lhe deLalls are llghL here.







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uownward uog:
uownward uog
1hls ls anoLher classlc ?oga movemenL. We do Lhls wlLh our hands LogeLher (Lrlangle beLween
Lhe Lhumbs and lndex flnger) and ln our venLs poslLlons. We mlx Lhls wlLh Lhe cobra. 1he key Lo
Lhls combo, agaln, ls Lhe genLle pumplng acLlon of Lhe hlps hlgh Lo Lhe hlps low.


SLeveC remlnded me Lo add LhaL we need Lo Lhlnk abouL "pushlng Lhe ground away wlLh your
hands and heels as hard as you can" 1hls poslLlon ls a Cobra-llke" poslLlon from Lhe venLs.We
mlx uogs wlLh Cobras and Lry Lo really pump Lhem back and forLh.



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8lrd uog/ Porse SLance Serles:

vldeo on uan's 8log
hLLp://dan[ohn.neL/2011/03/blrd-dogs-can-openers-and-frogs/





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Can Cpeners:

Same Lhlng as a yoga plgeon pose excepL you're maklng small
movemenLs ln Lhe "hoL" / LlghL spoLs ln an efforL Lo "grease" Lhe area
and sLreLch deeper.

WaLch vldeo on uan's 8log:
hLLp://dan[ohn.neL/2011/03/can-openers/




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1acLlcal lrog:

Same as a frog sLreLch wlLh small movemenLs back and forLh ln Lhe
"hoL" / LlghL spoLs ln an efforL Lo "grease" Lhe area and sLreLch deeper
& wlder.

WaLch vldeo on uan's 8log:
hLLp://dan[ohn.neL/2011/03/LacLlcal-frogs/



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CeL-ups:

vldeo:
hLLp://www.youLube.com/waLch?v=L-ymuhyxg

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CeL-up lanks:


CeL up lanks
1hls exerclse goes by oLher names, buL don'L geL losL ln Lhe language. 8egln ln an up" ush up
poslLlon. 8alse your rlghL leg, leadlng wlLh Lhe knee lf posslble, as hlgh and as far Lo Lhe lefL as
you can go. Pold Lhe rlghL hand flrmly on Lhe ground as long as you can. 8each Lhe fooL lnLo
Lhe Plps Plgh" oslLlon of Lhe CeL up. 1haL's lL. We reLurn Lo Lhe ush up poslLlon wlLhouL any
speclal lnsLrucLlons and move Lo Lhe oLher slde. 1he sLreLch and plank ln Lhls drlll are very
unusual and seems Lo be more Llrlng LhaL lL should be as you flrsL look aL Lhe movemenL.
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SLarflsh:

SLarflsh
1hls ls one of MarLha eLerson's moves. We lay on Lhe ground and acLlvely sLreLch ourselves
slmply by pushlng Lhe rlghL heel as far from Lhe body as posslble. 8esL and relax ln LhaL poslLlon.
1hen, acLlvely drlve Lhe lefL hand ln Lhe opposlLe dlrecLlon. 8elax. 8epeaL Lo Lhe oLher slde."





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Plp Plgh:




1urklsh CeL up rogresslon:

8oll Lo slde (l call Lhls "Cuddle") (8e sure when on your back puL your
rlghL ear Lo Lhe ground aL leasL once and your lefL ear Lo Lhe ground aL
leasL once)

up Lo elbow (8alse your "sLralghL leg" up and down a few Llmes)


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up Lo posL (l call Lhls Lhe "1 oslLlon" llke l use ln explalnlng Lhe dlscus)
(l also look back and forLh aL boLh hands a few Llmes, Loo) (uo Lhe leg
ralses, Loo)

1o hlgh hlps (1he key. Pold Lhe Plps Plgh for a whlle and keep
sLreLchlng Lhe "lour knoLs")


8arely do we flnlsh Lhe exerclse...buL, here you go:

1o kneel
1o sLand and Lhen back down.


1he "lour knoLs:" 8lghL shoulder, lefL shoulder, rlghL hlp, lefL hlp.

1hey are also Lhe lence osLs LhaL hold Lhe "chaln llnk" fence (Lhe core,
buL l loaLh LhaL Lerm)





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Cne Leg uead LlfL
(Plnge Work/ Plp AssessmenL 8aL Wlng)

8aLWlng/Plnge AssessmenL 1esL:
A Lyplcal workouL lgnores Lhe rhombolds. ueveloplng Lhls muscle ln Lhe mlddle of your
upper back wlll balance your workouL and help you sLand Laller. Moreover, for mosL guys
sLruggllng Lo galn Lean 8ody Mass, Lhey also seem Lo have posLure lssues LhaL lead Lo sofL lssue
lssues LhaL lead Lo long-Lerm lssues. LeL's flx lL now.

Crab a heavy palr of keLLlebells or dumbbells and lle facedown on a bench, resLlng Lhe
welghLs on Lhe floor. ull Lhe welghLs up Loward your rlb cage, squeezlng your shoulder blades
LogeLher aL Lhe Lop for a second, from a blrd's-eye vlew, your Lorso should resemble baL wlngs.

1hls movemenL ls sllghL, Lhe welghLs should move up and down only abouL 6 lnches. 1he
hlgher you pull, Lhe harder you should squeeze your shoulder blades LogeLher. erform 4 or 3
seLs of 3 repeLlLlons. 1he repeLlLlons are slmple someLhlng akln Lo an lsomeLrlc squeeze.

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When ln doubL: sLlck your Lhumbs ln your armplLs on Lhls drlll. And, lL seems Lo look llke
8aL Wlngs" from Lhe slde. ln a way, maybe.

We comblne our 8aL Wlngs wlLh Lhe Plnge AssessmenL 1esL. lL ls a drlll l use Lo Leach Lhe
Plnge. 8aslcally, geL on one fooL and Plnge" Lhe upper body forward and llfL Lhe off leg. uon'L
leL Lhe Loe Lurn ouL on Lhe unwelghLed leg. keep pulllng Lhe body back on Lhe supporLed leg
unLll Lhe hamsLrlngs really geL LlghL and uncomforLable. ln Lhls poslLlon, acLlvely flaLLen ouL
boLh buLLcheeks so Lhey are 8C1P horlzonLal, don'L leL one pop" up. 1hls alone ls worLh
learnlng Lo do and waLchlng for oLhers Lo do lL rlghL.

lf you can do Lhe PA1 rlghL, grab a bell and do a slngle arm 8aL Wlng, Loo. ?ou wlll feel
Lhe body cramp up across" lLself. lL feels odd, buL lL ls a greaL Lralnlng movemenL.


MarLha eLersen Plp urllls:
lease go Lo MarLha's 8log for more lnformaLlon:
hLLp://essenLlalsomaLlcs.wordpress.com/


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1he AcLual WorkouL(s)*
*1he followlng workouLs are whaL we do mosL
ofLen:
1. 8ulgarlan CoaL 8elly Swlngs/CobleL SquaL Medley (A Lrue buLL
busLer.)
2. Clean/lronL SquaL Cardlo (llbonaccl 8ules!!)
3. Swlng/ush-up combo's (Mlx ln addlLlonal exerclses for fun and
exclLemenL. lor example: CobleL SquaLs, larmer's Walks, Leg
8alses, eLc.. )

Many don'L undersLand LhaL Lhe warm-up ls preLLy exLenslve and for
Lhe mosL parL comprehenslve. uolng [usL Lhe warm-up you would be
well served. Powever, by lncludlng a workouL, you really can have lL all.
?ou [usL have Lo pay for lL wlLh hard work. (As a general rule-of-Lhumb,
we Lry Lo geL ln aL leasL 200 swlngs durlng Lhe warm-up. Any addlLlonal
swlngs done durlng Lhe workouL ls gravy.)




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1he WorkouLs


!"#$"%& ()*+
,%&&,-./&*# 0111

1hls ls a slmple workouL mlxlng Lhe aLLern movemenL for squaLs, Lhe
CobleL SquaLs, and Lhe Crlnd movemenL for Lhe Plnge, Lhe sllly named
8ulgarlan CoaL 8ag Swlng." A greaL workouL on Lhe road, Loo, by Lhe
way.

See Lhls for how Lo do 8ulgarlan CoaL 8ag Swlngs:
1he MeLabollc Swlng ArLlcle
See Lhls for how Lo do CobleL SquaLs:
1he SLep by SLep Approach l use for Leachlng SquaLs

1he WorkouL ls slmple: for every 8C8S you do, add a CobleL SquaL. l
Lend Lo go slmply 1/1/2/2/3/3/4/4/3/3.buL you can also go wlLh
dlmlnlshlng numbers or slmply do someLhlng llke 2/2/3/3/10/10. WlLh
a hearL raLe monlLor, l dlscovered LhaL Lhls combo really shocked my P8
up Lo 130 and kepL lL Lhere. Moreover, Lhls workouL keeps Lhe P8
above 110 (for me) for a long Llme. So, lf LCC exlsLs (look lL up), Lhls ls
an LCC workouL.



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1 8ulgarlan CoaL 8ag Swlng
1 CobleL SquaL

2 8ulgarlan CoaL 8ag Swlng
2 CobleL SquaL


3 8ulgarlan CoaL 8ag Swlng
3 CobleL SquaL


4 8ulgarlan CoaL 8ag Swlng
4 CobleL SquaL


3 8ulgarlan CoaL 8ag Swlng
3 CobleL SquaL

1hls ls Lhe baslc workouL and lL ls my favorlLe mlnl-workouL." lf you
feel lL ln Lhe hamsLrlngs, yoo JlJ lt tlqbt. Pavlng sore hamsLrlngs ls
usually a slgn LhaL your buLL ls dolng Lhe work. A sore lower back
lndlcaLes you don'L know whaL a hlnge ls, so Lake some Llme revlewlng
lL unLll you masLer lL.




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!"#$"%& 23"+
24* 5.#67" 5-*.) 8#&79-* .)6 :#";#.<

noL long ago, l declded LhaL my [avelln Lhrowers needed someLhlng."
Llke an arLlsL, coachlng ls someLlmes as much abouL lnsLlncL and
lnLulLlon as lL ls abouL applylng physlcs Lo Lhe human body. AcLually,
sclence can ofLen lead one asLray as dld Lhe famous blomechanlcal
sLudy of Lhe shoL puL LhaL deLermlned LhaL Lhe second place Lhrower aL
Lhe Clymplcs acLually beaL Lhe wlnner accordlng Lo Lhe calculaLlons. (lf
you remember Lhe carLoon characLer loghorn Leghorn" and hls
aLLempLs Lo ouLwlL Lhe young Lgghead, !r.," you mlghL have an lnslghL
lnLo why Lhe wlnner kepL hls gold medal even when Lhe sclence geeks
LhoughL he goL second place.)

So, l had Lhls ldea. My aLhleLes have always complalned abouL some
klnd of early season malady for [avelln Lhrowers. Coach, my elbow
hurLs." Coach, my shoulder hurLs." Coach, my back hurLs."

My normal response has always been So?" 'Compasslon' ls noL my
mlddle name (lL ls ArLhur," acLually and l have dlnner aL a 8ound 1able
every nlghL.and LhaL's all Lrue.). 8uL, Lhls year, l had already had an
ldea. 8efore Lhe season sLarLed, l Look Lhem ouL Lo Lhe back parL of our
campus where we have a seL of Monkey 8ars. lf you ever wanL a full
upper body workouL ln abouL a mlnuLe, swlng from hand Lo hand across
Lhe Monkey 8ars.


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Pold on. Why do we call Lhem Monkey 8ars? ln Wlklpedla's deflnlLlon
of 8rachlaLlon," Lhere ls a very lnLeresLlng descrlpLlon of Lhe LralLs of
brachlaLors:
5ome ttolts tbot ollow ptlmotes to btocblote locloJe sbott
floqetoolls (losteoJ of clows), lowotJ-closloq book-llke
floqets, opposoble tbombs, looq fotellmbs, ooJ fteely
tototloq wtlsts.

Sound famlllar? ?eah, well, look ln Lhe mlrror! As we so ofLen say ln Lhe
8kC communlLy, Lhe Monkey 8ars (Lhe !avelln 1hrower 8ars?) were
acLually 8everse Lnglneerlng" Lhe !avelln Lhrow. ln Lhe same way LhaL
Lhe upper body works ln harmony Lo move from bar Lo bar mlmlcs Lhe
movemenL of Lhe [avelln Lhrow. Moreover, lL ls dlfflculL Lo do Lhls
movemenL wlLhouL an 8kC approved packed shoulder." And, for once,
l dldn'L hear abouL Lhls hurLs" ln Lhe preseason.

And, llke all my lnslghLs, Lhls one kepL gnawlng aL my braln for a few
weeks. 1here was someLhlng rlghL" abouL Lhls ldea and l knew LhaL lL
would help me (Pelp me. Pelp you! Where's !erry McCulre when l need
hlm.) ln my recenL long venLure lnLo sLudylng Lhe poLenLlal of Lhe
keLLlebell clean.

lor Lhe record, noL long ago, l looked aL Lhe keLLlebell Slx," Lhe slx core
moves of Lhe 8kC klngdom (SnaLch, CeL up, ress, SquaL, Swlng and
Clean). lL occurred Lo me LhaL we had Champlons" of every movemenL
wlLh enLlre books belng wrlLLen abouL some (Lhe SnaLch and Lhe CeL up
come Lo mlnd) and oLhers so lnslghLfully drllled and correcLed LhaL
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Lhere ls llLerally an answer for every quesLlons for Lhe movemenLs,
even lf you don'L have any quesLlons!

And, Lhen.Lhe Clean. ln response Lo any quesLlon abouL Lhe Clean, Lhe
answer ls usually someLhlng as unlnsplrlng as Well, um, lL geLs you ln
place for Lhe press and, well, we Leach lL on uay 1wo." l felL we needed
a Champlon of Lhe Clean" and l lald Lhe manLle upon my shoulders!
1hls ls how l began a long dark [ourney lnLo sLudylng Lhe keLLlebell
Clean. As an Clymplc llfLer, l knew flrsLhand Lhe lssues Leachlng Lhe
keLLlebell Clean as Lhere are sLunnlng dlfferences beLween Lhe Clymplc
verslon and Lhe correcL keLLlebell sLyle. ln Lhe Clymplc llfLs, you flnlsh
wlLh sofL legs (Lhlnk of a quarLer squaL poslLlon) Lo absorb Lhe shock of
Lhe welghL. noL so ln Lhe keLLlebell verslon as you sLrlve Lo zlp up" Lhe
flnlsh. lrom LnLer Lhe keLLlebell," age 98, we read Lhls:
1eose yoot qlotes ooJ btoce yoot obs-Joot sock tbem lo,
bot woll tbem op os yoo woolJ fot o poocb-to obsotb tbe
lmpoct. uoot tebeoJ yoot koees.

ln Lhe Clymplc llfLs, we need loose, bendy wrlsLs Lo caLch Lhe barbell ln
Lhe clean wlLh elbows hlgh Lo noL only secure Lhe welghL as you rlse
from Lhe squaL caLch, buL Lo allow a sprlngy [erk. Agaln, Lhe keLLlebell ls
Lhe opposlLe:
1be flst sboolJ be kept oo o sttolqbt lloe wltb tbe foteotm
ooJ tbete sboolJ be oo beoJloq of tbe wtlst lo ooy
Jltectloo. ultto wltb tbe kettlebell llfts. A llmp wtlst beot
bock ls o qootootee of weokoess ooJ lojotles. (1k, 90)

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lL's funny Lo look aL Lhose flrsL Lwo polnLs as Lhe 8uLk of Lhe Leachlng
for a young aLhleLe concernlng Lhe Clymplc sLyle clean. 1hey are
deallng wlLh Lechnlque and Llmlng of Lhe squaL caLch whlle also deallng
wlLh Lhe consLanL lssue of wrlsL flexlblllLy usually resulLlng paln ln Lhe
forearms.

?ou mlghL remember LhaL we sLarLed Lhls conversaLlon wlLh soreness
and ln[urles ln Lhe [avelln Lhrow. uon'L worry, we wlll make Lhe
connecLlons soon.

ln Lhe sLandards of Lhe keLLlebell Clean, Lwo polnLs rang ouL Lo me:
1. 1he keLLlebell, Lhe elbow, and Lhe Lorso musL become one" on Lhe
Lop of Lhe clean.
1he shoulders musL be pressed down.
2. 1he arms musL sLay loose, and Lhe hlps musL do all Lhe work.

number 1wo pracLlcally deflnes whaL we began Lo wlLness on Lhe
Monkey 8ars. ln addlLlon, number 1wo llLerally lS Lhe deflnlLlon of
excellence ln noL only Lhe Lhrowlng sporLs buL probably Lhe klcklng and
flghLlng sporLs, Loo.

1he Lwo polnLs colllded ln my braln: Cur [avelln Lhrowers were
becomlng beLLer aL Lhe [avelln by dolng Lhe Monkey 8ars. 1hey were
geLLlng sLronger, more supple, and remalnlng paln free by becomlng
one." Moreover, Lhey were learnlng Lo keep Lhe arms loose and move
Lhrough space wlLh Lhelr upper body by uslng huge hlp movemenLs as
parL of Lhelr locomoLlon.
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So, lf Lhe lnslghLs of Lhe keLLlebell Clean helped me appreclaLe Lhe
relaLlonshlp beLween Monkey 8ars and !avelln Lhrowlng, wouldn'L lL
make sense Lo look aL Lhe keLLlebell Clean as a way Lo replace Lhe
Monkey 8ars?

All l can answer you wlLh ls a resoundlng: Maybe."

So, l began Lo add a loL of keLLlebell Cleans Lo our Lralnlng for all of our
aLhleLes. Cddly, an addlLlonal lnslghL came from my aLhleLes: Coach?"
?es. Pey, my arms have been geLLlng blgger laLely." lL was an
lnLeresLlng polnL and lL led avel and me Lo an lnLeresLlng concepL LhaL
we are now calllng Armor 8ulldlng." ln our upcomlng book, l noLe:
l ployeJ votslty footboll fot 5ootb clty nlqb bock lo tbe qloty
Joys (key 8toce 5ptloqsteeo) ooJ oll my qomes wete ot
olqbt. My lost qome wos ployeJ oo 1booksqlvloq eotly lo tbe
motoloq. noots lotet, wbeo l ootmolly woolJve beeo osleep,
we ote 1booksqlvloq Jlooet. l wos slmply omozeJ ot bow
mocb polo my oppet otms felt ftom tbe booqloq of o qome.
5loce tbot tlme, lve booqbt loto tbe lJeo of otmot bollJloq
fot footboll. 1betes oo poestloo tbot tbe mote tlme ooe
speoJs ooJet looJ, tbe mote bypetttopby tbot wlll tesolt.

So, Armor 8ulldlng" ls a Lerm l used for luncLlonal PyperLrophy, lL ls
LhaL exLra mass LhaL allows you Lo handle Lhe conLacL and colllslons of
sporLs and llfe. ?es, lL ls posslble Lo compeLe wlLhouL a loL of mass, buL
for greaLer mlleage conslder a llLLle paddlng of muscle.

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1he besL exerclses l know for Armor 8ulldlng are:
keLLlebells
Slngle and uouble Cleans
uouble keLLlebell lronL SquaLs
1he keLLlebell ress varlaLlons
8arbells
Zercher SquaLs
SulLcase ueadllfLs
SnaLch Crlp ueadllfLs
8ench ress
Curls (1ry dolng Lhem wlLh a 1hlck 8ar!)

So, why do keLLlebell Cleans work Lhe guns" so well? 1o conLlnue from
our upcomlng book:
l bote beloq ooy kloJ of oootomy qeek, bot l oeeJ to oJJ
ooe tbloq. tbe kettlebell cleoo mlqbt be tbe best qoo, ot
blcep, exetclse moJe. Now, evety scbool klJ koows bow to
moke o moscle sbowloq off tbe blcep ooJ we sooo leoto
tbot tbe twlstloq loto tbe qoos posltloo ls olso o blq key.
1be tbltJ fooctloo tlps os off to wby tbe kettlebell cleoo ls
sopetlot fot toplJ qoo oJvoocemeot.
1be blceps btocbll osslsts lo fotwotJ flexloo of tbe sboolJet
jolot (btloqloq tbe otm fotwotJ ooJ opwotJs). 1be sbott
beoJ of tbe blceps btocbll olso osslsts wltb botlzootol
oJJoctloo (btloqloq tbe otm octoss tbe boJy) wbeo tbe otm
ls lotetoolly (ot meJlolly) tototeJ. lloolly, tbe looq beoJ of
tbe blceps btocbll, Joe to lts ottocbmeot to tbe scopolo (ot
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sboolJet bloJe), osslsts wltb stoblllzotloo of tbe sboolJet
jolot wbeo o beovy welqbt ls cottleJ lo tbe otm.

And, honesLly, lL makes sense. no parL of Lhe body works ln lsolaLlon
(well, maybe Lhe mlnd," buL even Lhen Lry loslng lL!) l dlscovered some
amazlng soreness ln my laLs afLer dolng a recenL Cardlo Clean"
workouL (see below) and l am convlnced LhaL when you do someLhlng
LhaL ls boLh heavy and dynamlc, good Lhlngs happen. l nomlnaLe LhaL as
Lhe undersLaLemenL of Lhe year.

1he more l work and Leach Lhe keLLlebell Clean, Lhe more slmple
lnslghLs l have and l am wllllng Lo share wlLh our communlLy. 1here are
few Lechnlcal cues LhaL seem Lo need unlversal revlew.

llrsL, Lhe Clean ls relaLed Lo Lhe Swlng. Check LhaL: lL lS a SWlnC. uon'L
dead hang clean Lhe welghL (and Lhen wonder why you keep crashlng
lnLo lL!). ln L1k, we are glven Lhe slmple dlrecLlons:
llck op o kettlebell, swloq lt bock betweeo yoot leqs os lf fot
o swloq, ooJ btloq lt to tbe tock lo ooe smootb movemeot.

So, lnslsL on Plke asslng" each and every keLLlebell Clean, Lhen zlp up
Lo Lhe rack poslLlon. 8emember, lL ls a Swlng LhaL flnlshes ln Lhe 8ack. lL
ls noL a drop and flop backwards!

Pereln lles Lhe greaL lssue wlLh nC1 Swlnglng Lhe kbell Lo sLarL: ?ou end
up Swlnglng." Ckay, deflnlLlon alerL here: ln 1ommy kono's brllllanL
recenL book, Champlonshlp WelghLllfLlng," he noLes (page 132) Lhe
dlfferences beLween ullers" and Swlngers." lolks, we wanL Lo be
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pullers, or beLLer sLaLed: we wanL Lo be Plke assers. 1he Swlng
exerclse ls Lhe 8kC approved hlp exerclse LhaL wlll burn faL and Lraln
[umplng beLLer Lhan anyLhlng l know. 1ommy's concern ls LhaL many
lean back away from Lhe bar/bell well pasL verLlcal Lo acceleraLe Lo
flnlsh. Pe calls Lhls Lhe Swlng" as Lhe body ls counLerlng Lhe bar/bell by
leanlng backwards and causlng a klnd of false acceleraLlon."

ln Lhe 8kC CommunlLy, we call Lhls slouchlng." uon'L do lL. ?eL, so
many do. 1hey are wrong.

ln Lhe keLLlebell Clean, lL would be greaL Lo have a devlce LhaL doesn'L
allow any rearward movemenL beyond verLlcal of Lhe upper back afLer
Lhe hlp snap. lL ls easy Lo see, and even easler Lo hear, when Lhls ls
done wrong. AL Lhe flnlsh" of Lhls klnd of keLLlebell Clean, Lhe person's
upper body Lravels abouL a fooL forward (Lo regaln verLlcal) and Lhe bell
Lravels a fooL backwards Lo meeL Lhe shoulder. Auugh. LlsLen for lL.
WaLch lL. Ln[oy lL when oLhers do lL. uon'L do lL.

So, for clarlLy:

8kC Swlng: CreaL movemenL, do lL ofLen.
1ommy kono's Swlng: Awful movemenL, don'L do lL ever.

8emember Lhe sound advlce from L1k (93):
1btow tbe kettlebell bebloJ yoo betweeo yoot leqs-
oot sttolqbt Jowo. Iost llke tbe blke poss ftom footboll.
1be closet yoot foteotm ls to yoot qtolo, tbe bettet. 1be
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tlqbtet tbe otc, tbe bettet. 1omloq tbe otc ls o vety
lmpottoot coocept lo kettlebell polck llfts.

uon'L sLarL from a dead sLop, a dead hang clean, or a plumb llne
poslLlon. Swlng lL and Clean lL!

1he Second greaL recenL lnslghL lnvolves Lhe elbows. Whereas wall
cleans are a good sLarL (proLecL your face!), many people, especlally
Lhose from elLher Clymplc llfLlng or a sporL LhaL does ower Cleans ln
Lralnlng, wanL Lo do large, loud, blg elbow movemenLs.

1ry Lo sLress someLhlng l call CuleL Llbows." ?ou can also use Lhe Lerm
Small Llbows" or really anyLhlng you wanL Lo Leach Lhe movemenL as a
Swlng followed by a 8ack wlLh very llLLle flalr or movemenL from Lhe
elbows. l conLlnue Lo flall my lefL elbow around Loo much ln my uouble
Cleans. 1he Monkey 8ars are acLually excellenL for Leachlng Lhls: Lry
dolng a seL wlLh a loL of consclous arm bend and see how fasL or
efflclenL you move. 1he elbow should be whlppy" wlLh Lhe hands Lhe
Llp of Lhe whlp, noL Lhe bend of Lhe elbow. 1ake a few seLs acLlvely
Lrylng Lo quleL" Lhe elbow movemenLs.

1he Lhlrd elemenL l am sLresslng ls a drlll. l have noLlced for a whlle
someLhlng l call 1lck 1ock Cleans." Cn Lhe flrsL rep, Lhe body flnlshes
[usL a llLLle off verLlcal Lo Lhe slde away from Lhe bell. Cn each
successlve rep, Lhe aLhleLe slowly comes up Lo verLlcal so LhaL on Lhe
flnal rep, we have a sulLable clean wlLh a verLlcal snappy flnlsh. Llke a
second hand on a clock, Lhe aLhleLe seems Lo 1lck 1ock" Lo Lhe Lop:
36, 37, 38, 39, Cong!
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A qulck slde noLe here: a good coach doesn'L correcL a Lhousand deLalls
per rep. ln facL, Lhe opposlLe would be Lrue: one should sLrlve Lo focus
on one lssue for a Lhousand reps. l remember asklng a greaL hlgh school
fooLball coach Lhe secreL of hls success, he Lold me: ?ou [usL can'L leL
yourself geL bored waLchlng Lhe same play over and over agaln. lL's
really up Lo you Lo have Lhe dlsclpllne Lo keep geLLlng lL rlghL." So, when
worklng wlLh someone, flnd and flx Lhe key lssue. lL's amazlng buL Lrue:
lf you flx Lhe blg problem, Lhe llLLle ones dlsappear, Loo.

1hls ls especlally Lrue wlLh Slngle keLLlebell Cleans, lL ls dlfflculL Lo geL
Lhe person Lo zlp up boLh legs. l have been dolng a very slmple drlll
called Cff Leg Snaps." (leel free Lo flnd a beLLer Lerm as my orlglnallLy
has been wlped ouL by a llfeLlme of sLeallng and copylng everyLhlng l
can geL my hands on.) very slmply, durlng a Slngle keLLlebell Clean,
place Lhe off hand on Lhe off leg's Cuad. AfLer Lhe hlp snap, focus on
maklng a muscle" wlLh Lhe Cuad. Squeeze Lhe off heel deep lnLo Lhe
ground and feel everyLhlng LlghLen up. 1hls wlll end 1lck 1ock" Cleans
ln abouL one seL. uon'L worry lf you need Lo come back Lo Lhls
movemenL over and over agaln. Lspeclally wlLh sLronger males, Lhere
seems Lo be a Lendency Lo wanL Lo slmply bully" Lhe bell lnLo place.
1hls slmple drlll seems Lo cure LhaL need.

l Lhlnk Lhe keLLlebell Clean has also been underappreclaLed as a cardlo
Lralner. l know we have all explored Lhe avenues of Lhe snaLch as a vC2
Lralner and a Man Maker, buL l would offer Lhe lowly" clean as an
opLlon. LeL me offer an lmporLanL polnL, Loo: slnce readlng Mlke 8oyle's
Advances ln luncLlonal 1ralnlng," l have reassessed my oplnlons abouL
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cerLaln Lhlngs. now, Mlke doesn'L Leach Lhe k8 snaLch because of Lhe
wrlsL banglng. l am sure l hear our communlLy scofflng aL LhaL, buL
Mlke has an lmporLanL polnL: lf hls cllenL, say a young hlgh school
aLhleLe, goes home and complalns Lo mom abouL Lhese brulses and Lhe
soreness, mom ls golng Lo sLop wrlLlng checks Lo Mlke and hls buslness
wlll go elsewhere.

My oLher concern abouL hlgh rep snaLches has been boLh grlp lssues:
flrsL, Lhe grlp goes ouL. Well, you mlghL counLer, you need more grlp
sLrengLh. Well, maybe so, buL lf our cardlo workouLs are geLLlng cuL
because of grlp lssues, lL seems llke we have Lhe horse before Lhe
carL," or, whaLever, as l never knew whaL LhaL phrase meanL anyway.
?eL anoLher lssue ls Lhe Learlng of Lhe skln. Lven well Lralned aLhleLes
wlLh excellenL Lechnlque flnd skln lssues on hlgh reps snaLches. Agaln, lf
you have an aLhleLe preparlng for Lhls" yeL ls ln Lhe Lralnlng room for
skln Lears, you may flnd your career on a shorL llsL.

l musL also add Lhls afLer conversaLlons wlLh some of Lhe brlghLesL
names ln our communlLy: hlgh rep snaLches seem Lo lead Lo 8reLL
!ones's concepL called uglysLyle." l noLlced ln my own Lralnlng LhaL
when l sLarL Lo push Lhe reps on snaLches, Lhe lock ouL becomes more
and more dlcey.

Can all of my ob[ecLlons Lo hlgh rep snaLches be addressed? ?es, of
course. 8uL, lf you are coachlng aLhleLes, [usL remember LhaL every
mlnuLe you spend on overcomlng someLhlng ln Lhe welghLroom or ln a
drlll ls Llme away from Lhe acLual performance of Lhe sporL. Moreover,
lf you become more famous for Lhe percepLlon LhaL you are hurLlng
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your cllenLs raLher Lhan helplng, your lncome ls golng Lo be lmpacLed ln
some way. 1hls lsn'L a good" or bad" dlscusslon, merely some
observaLlons and LhoughLs abouL our approach Lo flLness. lf you feel
llke you need anoLher opLlon, conslder Lhe Cardlo Clean.
So, whaL ls Lhe Cardlo Clean" workouL? lL ls very slmple on paper
and a blL harder ln reallLy. lor a masslve hlL Lo Lhe body, do Lhem wlLh
uouble keLLlebells, buL for mosL of us, llke me, l choose Lhe slngle bell.
lL ls slmply a seL of Cleans, followed by an acLlve resL wlLh Lhe slngle
fronL squaL (or uouble) Lo resL Lhe grlp and keep Lhlngs raLcheLed up.
LeL's sLarL wlLh Lhe LefL Pand:
8 Slngle keLLlebell Cleans
3 Slngle lronL SquaLs
Swlng and SwlLch Pands
8 Slngle keLLlebell Cleans
3 Slngle lronL SquaLs
Swlng and SwlLch Pands
3 Slngle keLLlebell Cleans
2 Slngle lronL SquaLs
Swlng and SwlLch Pands
3 Slngle keLLlebell Cleans
2 Slngle lronL SquaLs
Swlng and SwlLch Pands
3 Slngle keLLlebell Cleans
1 Slngle lronL SquaLs
Swlng and SwlLch Pands
3 Slngle keLLlebell Cleans
1 Slngle lronL SquaLs

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lL's a slmple gasser where you end up wlLh 32 Cleans and 12 lronL
SquaLs. 1ry lL wlLh a heavy bell (l use my 28 alLhough cerLalnly one
could use less or more) and noLe Lhe lmpacL LhroughouL Lhe body.

noLlce how Lhe squaLs are mlnlmal? l would recommend you keep
Lhem ln Lhe range recommended. Cn Lhe cleans, dolng more Lhan elghL
wlLh a heavy bell seems Lo begln Lo sneak lnLo Lhe area of Lechnlcal
lssues, alLhough your mlleage may vary.

So, Lhere you go: l'm sLlll experlmenLlng and learnlng wlLh Lhe clean. l
offer some lnslghLs and ldeas here Lo lmprove yourself and Lhose you
work wlLh ln Lhe gym. 8uL, l'm noL done. l am sLlll looklng for Lhe Poly
Crall of Lhe clean Lhe AlLernaLlng uouble keLLlebell Clean, buL l can'L
make lL work for everyone. ?eL.

varlaLlons: add a ull up afLer every lronL SquaL (follow Lhe 3-2-1 reps,
for a LoLal of 12 ull ups). Cr, add ush ups, same rep scheme











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!"#$"%& 24#**+
=37);/ .)6 :%/4 >?/
l en[oy Lhe quesLlons LhaL people ask me, should l [usL do more
swlngs?" l usually Lell you no." l love swlngs, l do, buL l llke Lo keep Lhe
reps around" LwenLy for reasons of safeLy and Lechnlque. no, noLhlng
bad ls golng Lo happen.usually, buL hlgh rep swlngs ofLen lead Lo some
people degradlng Lhelr movemenL. So, l prefer Lo sLop aL LwenLy or so
and do ush ups or whaLever.

Pere ls Lhe key: Lhe P8 monlLor lndlcaLes LhaL dolng CnL ush up
beLween seLs of 1wenLy Swlngs really pops Lhe P8 up. Why? ?ou have
Lo geL off Lhe ground. lL ls LhaL slmple: geLLlng off Lhe ground each and
every Llme (l'm sure Lhe acL of pushlng up helps, Loo.) ls a blg
movemenL and lL helps you keep Lhe hearL pumplng.

So, for a cardlo/faLloss/super workouL" mlx Swlngs and ush ups.

!"#$"%& (?&7") @A

Swlngs for 20 seconds
ushups 6
8esL - 30 seconds
8epeaL for 13 mlns

* er workouL, lncrease pushups by 1


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!"#$"%& (?&7") @B

Swlng 30 seconds
8esL 30 seconds

8epeaL up Lo 13 mlnuLes


!"#$"%& (?&7") @C

AL Lhe Lop of Lhe mlnuLe:

20 swlngs, 10 pushups, resL Lhe remalnder of Lhe mlnuLe.
20 swlngs, 9 pushups, resL ... and so on down Lo
20 swlngs, 1 pushup.

lf you wanL Lo do 13 mlnuLes sLarL wlLh 20 swlngs, 13 pushups.

nexL Llme do 21 swlngs each Llme...








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!"#$"%& (?&7") @0

Swlngs 20
CaLher yourself
ushups 10

llnlsher -- larmer walks

* noLe: lnsLead of Llme, add seLs


!"#$"%& (?&7") @D

ln your own Llme:

10 swlngs, 10 CobleL SquaLs (CS), 10 ushups
10 swlngs, 9 CS, 9 pushups.
< down Lo>
10 swlngs, 1 CS, 1 pushup








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!"#$"%& (?&7") @E

urlve Lo a park you and ...

Cn Lhe mlnuLe:

1 Swlng and 1 ush up, Lhen carry Lhe welghL Lo Lhe Lop of Lhe nexL
mlnuLe
2 Swlngs - 2 ush ups, carry Lhe welghL Lo Lhe Lop of Lhe nexL mlnuLe
ConLlnue unLll you're flnlshed


!"#$"%& (?&7") @F

CobleL SquaL: 10
8esL (lengLh up Lo you)
Swlng x17 -> ush up x7
8esL 43 seconds
Swlng x17 -> ush up x7
8esL 43 seconds
Swlng x16 -> ush up x3
8esL unLll you caLch your breaLh
CobleL SquaL x7
8esL/Cool uown
lot mote clotlty, tbe ootbot oJJeJ tbls.

CobleL SquaL: "comforLable sLop"***
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8esL (lengLh up Lo you)

Swlng Lo comforLable sLop -> ush up Lo comforLable sLop

8esL 43 seconds

Swlng Lo comforLable sLop-> ush up Lo comforLable sLop

8esL 43 seconds

Swlng Lo comforLable sLop-> ush up Lo comforLable sLop

8esL unLll you caLch your breaLh

CobleL SquaL Lo comforLable sLop

8esL/Cool uown

(CpLlonal larmer Walk)

"ComforLable sLop" as ln noL Lraln Lo fall buL don'L cuL yourself shorL, a
la L1k
1hanks Lo uave Mlklasevlch who puL Lhe above workouLs LogeLher!




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=37);G:%/4 >?GH"I-*& =J%.& !"#$"%& K#"< :.#$ L".6

1 ush up
1 CobleL SquaL
10 Swlngs

2 ush ups
2 CobleL SquaLs
10 Swlngs

3 ush ups
3 CobleL SquaLs
10 Swlngs

4 ush ups
4 CobleL SquaLs
10 Swlngs

3 ush ups
3 CobleL SquaLs
10 Swlngs

M#"< N.) O.#&7)+

3 CoaL 8ag Swlngs
3 CobleL SquaLs
3 ush-ups
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1 Ab-8oller 8oll CuL

LaLher, rlnse, repeaL.

8)"&4*# K#"< N.)+

10-9-8-7-6-3-4-3-2-1
Swlng

10-9-8-7-6-3-4-3-2-1
CobleL SquaL

10-9-8-7-6-3-4-3-2-1
ush-up

Co unLll you're done.
l woolJ soqqest Joloq tbem 10-10-10-9-9-9-8-8-8.











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8reLLzel
(Closer/calmaLlve):


See: hLLp://www.youLube.com/waLch?v=uySx8C9313L






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1lps:
(lL ls always good Lo remember.)
*SLeveC wanLs everyone Lo remember LhaL Lhe Llme on flnlshlng Lhe
workouLs ls exacLlng: ConLlnue unLll you are flnlshed!" Pe also llkes
Lhe oLher polnL: Co unLll you are done."
*Swlngs should be relaLed Lo Lhe bell. lf you snap your hlps and Lhe bell
goes "Lhls" hlgh, well, LhaL's greaL. lf you have Lo, uouble Swlng
wlLh 32s Lo Leach yourself LhaL Lhe snap ls Lhe key as Lhe bells don'L go
very hlgh.

*LxaggeraLlng Lhe swlng ls noL a good ldea. lL ls an exerclse LhaL geLs lLs
beneflLs from Lhe snap Lo Lhe plank. lL's oLher beneflLs, llke Lhe
cardlo hlL, are [usL swell buL secondary.
* lrom krlsLlna Chang, 8kC, 8urllngame, CA
Cne lesson learned: lnLegraLlng moblllLy work lnLo Lhe program ls fun,
and ls Lhe foundaLlon for a producLlve workouL.
Cne plece of advlce: CuallLy over quanLlLy. More ls noL always beLLer,
focus on pracLlclng solld Lechnlque."

8emember frlends:
1here ls no rules here.no formula. 1he ldea ls Lo bulld up
overLlme and en[oy Lhe process. lf you can ever make lL ouL Lo a
workouL.come along!
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