In this new video, you’ll see another Diesel Crew original, Kettlebell Rocks. They are named rocks because you have to remain rigid and unwavering during the partner engagement. This drill is excellent for fighters, athletes, and even the everyday trainer who just want a stronger core, or add some variety to their training arsenal.

Instructions:

Again, this drill requires the help of a partner. The partner will throw the kb side to side at the peak of the swing. This is the exact moment that the lifter will brace, flex their lats, contract their abdominals and entire posterior chain to keep the kettlebell path in line with a conventional swing.

The partner should be forceful and not tentative with their part of the movement. This movement is very CNS intensive and because of this, the gang at Diesel Crew recommend anywhere from 8-12 reps to ensure quality.

Make sure you check out the Diesel Crew at http://dieselcrew.com for more Diesel articles and videos!

What are some hardcore kettlebell exercises you use to build core strength, that you may have created on your own? Share your comments below.

WOD: 041809

Here’s my workout from yesterday, using double kettlebell work and one of my fav’s, the jump rope. I just wanted something quick to get my heart racing and that would get all of my muscles involved intensely. If you have not incorporated training with 2 kettlebells at the same time, then what the heck are you waiting for?

Give it a try and let me know what you think. Also, what is your favorite double kettlebell workout or exercise? Please post below.

(BTW, check out the post-workout bonus video below, for your viewing pleasure)

1a. Double Kettlebell Outside Swings x 1.5 min
1b. Jump Rope x 2.5 min

2a. Double Kettlebell Clean & Jerk x 1.5 min
2b. Jump Rope x 2.5 min (increase intensity & speed by 20-25%)

3a. Double Kettlebell Clean & Press + Burpee x 1.5 min
3b. Jump Rope – various styles incl. double-unders x 2.5 min (increase intensity x 25-50%)

4a. Double Kettlebell Outside Swings x 1:30 min
4b. Jump Rope x 2.5 min (Intervals – Sprint via various style x :30/decrease speed x :30) x 2.5 min

While you are waiting for your heart to stop racing out of your chest, and you’re cooling down, drink plenty of water and enjoy the following kettlebell video. However, please note: “Do not try this at home!”