Kettlebell Slow Strength
My Plan
By Adam Mundorf
Kettlebell Slow Strength
I have an aversion to ballistic exercise. I can do swings and Snatches any day of the week but there's one problem, I don't like them! Dan John said once if he doesn't like an exercise, he just doesn't do them. This really resonated with me. Life is too short and I'm not winning medals here. I'm working out because I enjoy the process and I like the way it makes me feel. I've spun my wheels with strength training for years because I didn't trust my intuition and let someone who doesn't even know me, dictate what I should do. This ends today, enter 'Kettlebell Slow Strength'. If I'm being honest, this is just Simple and Sinister minus the swings, the only reason I didn't do Simple and Sinister in the first place.
My Plan
- Warm-Up
- 3(5) Prying Goblet Squat
- 5 Curls on Last Rep of Each Set
- 3(5) StrongFirst Hip Bridge
- 3(10) Halo
- Turkish Get Up
- 5(1) Turkish Get Up
- Use one arm press to get bell into starting position and use active negative for the reverse if possible.
- Kettlebell Deadlift (2 Minute Rest Between Sets)
- 2 x 20
- Pre-Bed Stretching and Mobility (Workout Day)
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Bridge Hold (20 Seconds)
- Twist Hold (20 Seconds Each Side)
- Passive Bar Hang
- Pre-Bed Stretching and Mobility (Off Day)
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Bridge Hold (20 Seconds)
- Twist Hold (20 seconds)
- 5 Minute Squat Hold
- Passive Bar Hang
- Other Notes
- Use Chalk
- Use Expand Your Hand Bands Between Sets
- Grease the Groove
- Do some chin ups once in a while as you see fit.
- Progression
- Every 12 sessions move up in weight by 4 kg in one set. Starting at set 2 work to 5 and then finish up with the set one. You stay at each new heavier weight set scheme for 12 weeks then leap again. When you eventually move up to that heavier weight in all your get up sets, your warm-up sets will increase to the heavier weight.
- Overtime I hope to reach 32kg Get Ups and hopefully one day 48kg but as with all things, it looks good on paper. We'll see how it works out.
- When to Skip
- You are sick and/or are recovering from being sick. Just do some mobility/flexibility like it's an off day. This doesn't happen often to me but when it does, just focus on recovering.
- You don't have a lot of time due to work or societal obligations.
- You're really tired/exhausted after work. Listen to your body.
Thank you for reading and following.
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