In The Press

FFI Healthy Eating and Nutrition Ideas

FFI Full body Stretches

The Scorpion 

The Pretzel

Advanced Hip Flexor

FFI Home Workout Videos

FFI Kettlebells Movements

FFI Kettlebells Technique Videos

FFI Rehabilitation videos

FFI Power Club Bells Training Videos

FFI Pilates videos

FFI Pilates Mat movements 

FFI As Gaeilge

More Reading

Fitness Blog & Advice

Thoughts and discussion on kettlebell training, strength and conditioning, Olympic lifting, fat loss, getting healthy and fit, NMT, core training, Pilates, mobility and anything else that goes with the above.

1 Way to Train 11 (21's)

Published on 18th May 2010 at 08:27 by Admin

21's

Ensure you seek instruction from a qualified kettlebell instructor before attempting this workout. Not suitable for complete beginners.

Use a kettlebell that you can do a TGU with,or you may switch different weights, but avoid taking too long to switch kettlebells. eg: you might use a 12kg for the clean, squat and press, then swith over to an 8kg for the TGU.

Warm up using D.R.O.M.

Take 1 kettlebell on the left,

clean x 5

Squat x 5

Swing x 5

Press x 5

1 TGU (starting from standing)

Rest, then repeat on the right.

Do as many rounds as possible with good form and reduce your rest periods session by session.

This is a high Muscular endurance set, so women use an 8kg or 12kg and men use a 16kg or 20kg to start with.

Have fun and let me know what you think?

www.kettlebellsireland.com

Copyright ©2018 Function & Fitness Ireland
Privacy Policy | Cookie Policy

Designed by Aeronstudio™