...That since on the menu for today's workout, taken from David Whitley's "101 Kettlebell Workouts" is only 3 drills that it would be a fairly easy session. What transpired was a simple session, but nothing worth doing in the world of Kettlebells should be "easy." In fact, while I'm on the subject, nothing in the world of exercise should be easy. Now, let's not mistake that with training to failure every single time and going balls to the wall on the treadmill with every session. Naturally you need to vary the load and the intensity to stay strong and fresh. That being said, if you can workout out and read at the same time, you are not working out. I understand how busy life can get and so multi tasking has it's place, but there are some activities that should be done exclusively. Driving a vehicle, Swinging a hammer or ax, AND exercising are all activities that require 110% of your full undivided attention. Period.

One of the many advantages with Kettlebell training is it requires 110% of your full undivided attention. You can try to do something else while lifting a Kettlebell, but I promise you, the Kettlebell will not appreciate it and it will show it's displeasure.

The Turkish Get Up is an exercise that requires 110% of your attention. Whether you're doing it with a 16oz water bottle or 40kg's. Based on Kettlebells From The Ground Up which you can order at dragondoor.com, there are 7 steps to Get Up and 7 to get down. Each carrying equal importance and requiring your full attention. Not only attention to the weight, but attention to the movement. This is a drill that will strengthen your body as a whole unit and teach you proper movement. The will result will be resilience and longevity. The reason it is called a Turkish Get Up is because this drill was a staple movement for Middle Eastern wrestlers back in the day... way back in the day... were talking hundreds of years ago not 1994. I know to some "back in the day" means early to mid 90's so I just wanted to be clear. This exercise is great for general conditioning, rehab, prehab or any "hab" you have in mind. Any drill that requires you to start flat on your back and wind up standing up right while maintaining a vertical alignment is a great drill! There are many ways to "get up" and many different weights you can use. Some use a barbell, others a dumbbell. I've even seen sandbags used for the TGU, but the best tool for this drill in my humble opinion is the Russian Kettlebell.

After the Get Ups we moved into the Double Row. Hold on to the tension, load the hammies I'm starting to enjoy the double row more. At first I wasn't too keen on it, but now it's starting to grow on me. Just because an exercise can feel awkward it doesn't mean that it's not valuable. Look at the uncomfortable exercises as opportunities to expand and improve. Whether it's your technique or your mind set.

We finished up with a favorite finisher of mine. The workout called for 10 sets of 5 Swings performed at the top of each minute. Since I'm at the gym and I bring my own weights, I had to make a few quick decisions. One 24kg Kettlebell for sets of 5 would not have "worked" me out. So I can use 2 Kettlebells but I think the goal for this session is technique and precision and not a "smoking". I can add reps or cut rest. I decide on 5 reps every 30 seconds for 5 minutes.  This worked well because I was able to get my heart pumping while staying focused on a perfect swing each time.  In between sets I would jog in place and shake out the tension.

So as I said in the beginning, simple...  but not easy! 

Ready to try 101 Kettlebell Workouts for yourself?  Visit irontamer.com.

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