Diesel Crew’s “Kettlebell Rocks” For Solid Core Strength

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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.

  • Two Words: “Atomic Frog”

    http://video.google.ca/videosearch?q=The+atomic

    Enjoy!

    – Christopher

  • Nice. Ironically, I just started adding the swing portion to the deck squat, a couple of weeks ago. I am using this combo, in my relentless quest to improve my pistols, and also master the deck squat without a kettlebell for leverage. Also, the combo will transfer well into my MMA skills.

    I must admit, adding the renegade row, and broad jump to the combo, as you did, looks like a definite smoker. Yikes.

  • Two Words: “Atomic Frog”

    http://video.google.ca/videosearch?q=The+atomic

    Enjoy!

    – Christopher

  • Nice. Ironically, I just started adding the swing portion to the deck squat, a couple of weeks ago. I am using this combo, in my relentless quest to improve my pistols, and also master the deck squat without a kettlebell for leverage. Also, the combo will transfer well into my MMA skills.

    I must admit, adding the renegade row, and broad jump to the combo, as you did, looks like a definite smoker. Yikes.

  • Erik

    As with traveling swings, side stepping, rotational, etc., there is lost connection at the top as the person is anticipating movement. I think this is added “spice” that, in the end really is insignificant and lessons the positive impact of a rock solid swing, IMO.