The Fit Life – 2019.5 – KB Strong

 “I am not interested in how heavy, how quickly, or how many times you can do something poorly”
– StrongFirst

I wasn’t always a huge fan of the Kettlebell. I mean I didn’t mind swinging it around to get the heart rate up but I didn’t really see the translation into performance! UNTIL, I took the Strong First Workshop, WOW, was I blown away about the mechanics, technique and performance potential involved in the world of KB Training.


If you consider yourself an Athlete and want to improve your movement, performance, strength, power, mobility, then you must get the KB in your hands!

At LP we love the Barbell, Dumbbell, Kettlebell and all the Strength Training toys. There is no right or wrong tool to get stronger or improve your performance. The good news, you can do them all and incorporate all movements into your training regime. AND get the results you’re looking for. 💪The “bad” news, you need to put in the work to do so. But, we would call that the good news and fun part too! 😝

Below, we are going to talk about the Kettlebell: why we love them, help on form and some great complexes for you to try! Only read and watch if you want to unlock some serious performance 👊

Why the KB (Kettlebell)

  • Improve functional strength
  • Can train across body planes
  • Develop full body awareness
  • Adds a little cardio spice
  • Improves flexibility
  • F U N!
  • Equipment is portable

KB Warm-Up

We all know that a warm-up before exercise is super important to get the body primed up for what we are about to put it through. 😀 This isn’t any different with the KB.

Always start with a dynamic warmup to get the blood flowing. We are then going to warm up the hips, back and hamstrings to get us primed and ready to perform.

Complete the following:

  • 10 reps each, 3 rounds

KB Set Up & Cues

Master the fundamentals by perfecting your set up and all the components in many KB movements.

(set up, swing, press, etc.)

  • All reps completed with total body tension to get the most out of the movement and improve your performance

KB Complexes

Now that you have mastered the basics, let’s take your KB training to the next level with these complexes that incorporate multiple movements into each set.

Incorporate these compound and complex movements at the beginning of your workouts to ensure power and explosiveness throughout the movement. This will produce optimum results.

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