by Boris Bojanovic The short cycle jerk is one of the main exercises we teach in our level 2 kettlebell workshop. While the Get Up is the most complex grind exercise the jerk would have to be the most complex ballistic exercise as it has 5 stages which need to be coordinated & often have […]
The Short Cycle Jerk Read More »
Troubleshooting Kettlebell & Powerbag lunges by Boris Bojanovic Following on from the last article on Lunges, here are the common issues & how to correct them. Poor hip/knee stability This is by far the most common issue we see in lunges. Poor strength & control over hip adduction, caused by weak gluteus medius. This
Troubleshooting Kettlebell & Powerbag lunges Read More »
by Boris Bojanovic So, we’ve covered the other major lower body exercises with in past articles Kettlebell Squat Variations (www.kettlebellinstitute.com.au/kettlebell-squat-variations/) & Regressing the Swing (www.kettlebellinstitute.com.au/regressing-the-swing/). Now it’s time to have a closer look at the lunge. Lunges are a single leg variation of the squat movement pattern where one leg stays in front & mimics
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Do you press your kettlebell with your arms or legs? by Boris Bojanovic The press is the basic pushing exercise in kettlebell lifting. The kettlebell press can be thought of as the strict bodybuilders press where the kettlebell starts in the rack position & is pushed up to lockout then lowered slowly with the strength
Do you press your kettlebell with your arms or legs? Read More »
The kettlebell swing is a great exercise. One of the best even. But the plain old swing which everybody on the internet is talking about is just one manifestation of the concept of generating power with the legs & transferring it to the hands (or an object in your hands). It’s a simple forwards/backwards sagittal
Swings: Get out of the sagittal plane Read More »
What happens when one kettlebell is too heavy? Which is easier: swinging one kettlebell with one hand or with two? Two hands, obviously. So, when our client is too fatigued or just plain not strong enough to perform a single arm swing well we regress them to a two hand swing. Easy. But what happens
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by Boris Bojanovic The squat has long been called the king of exercises – with good reason. There’s nothing more functional than loading the legs to get them stronger. This makes the squat the most versatile exercise because it helps the full spectrum of your clients. Your little old nanna client has trouble getting up
Kettlebell Squat Variations: Which one to use, when & why? Read More »
by Boris Bojanovic You’re all familiar with the traditional way of breathing during weight training exercises. You exhale on the exertion/concentric phase of the lift & inhale on the relaxation/eccentric phase. We call this breathing pattern biomechanical breathing because it matches the biomechanics of the movement. Biomechanical breathing works well in kettlebell grind exercises. When
Breathing in Kettlebells Read More »
Boris Bojanovic The Turkish Get-Up is the true test whole body strength. It is the most involved kettlebell grind exercise. It has nine steps, each of which is gone through twice as you fold & unfold to complete a full rep. On top of the many steps, each step depends on the previous one to
Three common mistakes in the Turkish Get-Up Read More »
Boris Bojanovic Just like the Get Up is the king of kettlebell grind exercises, the snatch is the king of ballistic kettlebell exercises. It marries power & coordination to take the kettlebell overhead in one graceful, athletic movement. Done properly, it is a powerful yet smooth movement. Its complexity can be intimidating & it will
Don’t Forget the High Pull Read More »
