Low Squat Shot-Put throws

Friday evening I met my kettlebell trainer, Dr. Dan, at the park and he showed me a few new exercises and we did a few new drills.   My favorite drill from yesterday was the “Low-Squat, Shot-Put Throw”.

Here’s how it went:

Start at one end of a football field or a long stretch of grass.

1st: Hold the kettlebell like this:

Then, squat down really low, hugging the kettlebell into your shoulder like you would in a clean.

Next, in one single dynamic movement, stand up and throw the kettlebell as far out in front of you as possible.  You’ll be throwing the kettlebell up and out.

Then run as quickly as you can and pick up the kettlebell and squat down low again, starting the rep all over again.

Dan and I did a few races, because we’re competitive like that… and yes, the old man beat me every time!  (But I’ll be practicing… and just you wait!)

Try this out… 200 yards of “Low-Squat Shot-Put Throws” without stopping and alternating hands.  (It might put a few divots in the football field, but let me know how you feel at the 50-yard line.  Then let me know if you make it the rest of way to the end zone and back again.)

Whew!

Peace Out,
Kate

p.s. You know how you usually feel a workout the next day?  I felt this one within the hour.  Literally, I got home and took my shoes off and felt it.  I’m sure it was a combination of all the new exercises we did, but I put the blame largely on this one.

Changing Seasons and Twists

Fall has arrived in Seattle.  (I think we had about 4 weeks of summer this year?!)  But as the seasons change, the time has come to do twists.  My yoga instructor reminded us of this on Monday:  Twists detoxify the body and relieve tension in the head, neck, and back… and they help us transition from one season to the next.

In yoga on Monday we did all the basic twists… but today I’m seeking out a few lesser-known alternatives with a kettlebell.  How about various versions of the Russian Twist with a Kettlebell?

Sit on the floor, legs bent and lifted.  Keep your upper body lifted as well. (basically, you’re aiming for a shape of a V… except your legs are bent at the knees… I’m not sure my hamstrings would ever let me get into a perfect straight-leg V.)  Anyway, then twist from side to side holding a kettlebell.  The further you hold the kettlebell away from your body, the harder the exercise is.

How about a downward dog where you bring one hand to the opposite foot.  That’s a twist!  How can I bring in a kettlebell here?  I know there’s a way… I’m still working on it…

I’m thinking up a few more, stay tuned!  … and tell me what your favorite kettlebell twist is!

k.