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Kettlebell Prison Workout
Did you ever wonder how prisoners get so big and ripped? This article is about doing a prison type workout using kettlebells, of course you need to to go to prison to do this workout, you can do it at home, in a park, etc.
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Hard Time
By Chris Lancaster
As our posts have argued, the kettlebell is an all-purpose instrument for gains in strength, power, flexibility, core, grip, and proprioception. This, the first of three pieces in a series, suggests a routine to try that will test your cardiological limits. I call it Hard Time.
The other two titles, "Century Club" and "The 6 Week Squat Pull Challenge" will appear next. I will also include a brief comment on how I tripled my reps in the two-arm swing in a three week time frame.
Following the cardio theme, I will do a piece or two on assistance work for the snatch and clean and jerk. Other titles down the road will focus on core, grip, and two kettlebell work to name a few. I will always try to suggest a routine for each title, or, at a minimum, how to insert a particular exercise into a routine for you to try?. If you are not motivated to grab a bell after each read, then I have failed.
Briefly, "Hard Time," is derived from prison slang, as we all know. While surfing the Net, I found and read a post on a high volume ladder bodyweight-only burpee workout, common in some prison training. This workout tracks the basic idea found there, but adds two kettlebells.
Here's how it works:
Materials: Two kettlebells, moderate weight. By moderate weight, I mean 66-95#. Given the extreme reps and little rest, the 145# is out of the question. Did you hear that Judoka? Put it down for this one. If you only have one bell, hey, improvise. It still works fine.
Set-up: Place the bells about 20-25 yard apart. A greater distance will allow greater rest between sets. Adjust this to your needs.
Exercise: The Sidewinder.
Execution: Start at one bell, and with two hands, squat pull it up under the right armpit, rather than straight up the middle to the chin. Repeat on the left side. I count this as two reps, and you will see why momentarily.
At the first bell, perform one rep. Walk to the second bell, and perform two reps. Walk back to the starting point, and perform three reps. See a pattern?
Marks to aim for: Make a first goal of hitting 15 reps, which of course is much more when all stages are added. Again, the only rest is walking.
How to make this harder? Several ways: a) use heavier bells; b) jog between bells; c) reduce the distance between bells; d) increase your goal from 15 (which I suspect many of you will hit rather easily), to say 20-30 reps; e) you could also walk to the half-way point each time, and pause for a short set (say 3-5 reps) of weighted jump rope, dive bombers, Hindu squats, sprawls or squat thrusts.
This last suggestion is for the criminally insane. If you can do this, remind me to never piss you off.
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