Try Something New With Kettlebells

by Marianne  - June 20, 2010

Hi everyone,

I was thinking the other day about how I would like to try some new Kettlebell exercises that would push me out of my comfort zone more than usual. And when I say comfort zone, I mean challenge my confidence and ability, and do something I didn’t think I could do.

Although these exercises may not be difficult to some people, I thought my 2 new exercises were very challenging for me.

I devised a full workout incorporating these exercises so at least I knew I would get something out of it, even if the new exercises didn’t go too well.

Overall I think I did a reasonable job.

The new exercises were the Turkish Get Up (squat variation) and the Alternating Clean. Keeping both the reps and the weight low during the TGUs I could concentrate on positioning myself into an overhead squat (with as much dignity as possible LOL). 3 reps each side was taxing enough! Then with the alternating clean, I tried to start it with the KBs in opposite positions (one hanging and one racked), but I couldn’t get the momentum built up, so I started from a double rack position, which was easier. This exercise was actually fun to do, but it requires rhythm and good cardiovascular fitness as it sure gets the heart pumping. I just did as many reps as I could manage with two 12kg KBs.

The Workout

I performed 2 rounds of the 5 exercises below to make it a fat burning and functional workout, to make the most of my time. I just used my Gymboss Interval Timer as a stopwatch to see, out of interest, how long each round lasted:

  1. Kettlebell TGU (squat variation) (right) x 3 reps
  2. KB TGU (squat variation) (left) x 3 reps
  3. Power Jacks x 12 reps
  4. Double KB Alternating Forward Lunge with Shoulder Press x 12 reps
  5. KB Alternating Cleans (as many reps as possible)

The whole thing took me about 20 minutes.

I hope you will all keep pushing yourselves to try new things to stay out of those comfort zones 🙂



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  1. Marianne, just a thought on the alternating cleans…I think those prograde kbs are so big that you are moving them both way out from the midline to avoid collisions and that’s whats throwing you out of whack.

    1. Thanks Ed, will try and ensure they stay in the midline. Don’t like cleaning with the standard KBs, so I’ll just have to pay more attention 🙂 Cheers

    1. Tempest, maybe view them from youtube. There’s a link on my sidebar. Also, it may be your internet browser, make sure it’s been updated. Will keep checking things at this end, but it all fine when I try. Sorry, you’re having trouble.

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