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
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Turkish Get Up
- 5(1) Turkish Get Up
- Use one arm press to get the bell into starting position and use active negative for the reverse.
- Kettlebell Deadlift
- 2 x 20
- Post-Workout Flexibility (1 to 3 Circuits except Bar Hang is done once at the end)
- 90/90 Stretch
- QL Straddle Stretch
- Bar Hang
- Other Notes
- Use Chalk
- Mobility Snacks
- Throughout the day spend time doing some mobility drills here and there. Joint Circles, toe touches, bar hangs etc.
- Sprint from place to place, play on monkey bars, climb that tree etc.
- Grease the Groove
- Keep some grippers and expand your hand bands near your desk or rest area. Squeeze and open them once in a while.
- Progression
- Every 10 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 and deadlift 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.
- 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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