Kettlebells for Kickin’ Ass
Kettlebells are ONE tool I use. One of MANY. So, before you have a nervous breakdown about me praising Kettlebells go ahead and take a deep breath and pay attention.
If you’ve been reading and watching my Blog for even just a short while, you KNOW I am a ‘Soul Lifter’ and love to lift ALL objects, including my own body.
But, Kettlebells are one of my favorite tools, they are extremely versatile AND mobile (and hostile 
I use Kettlebells for strength, adding muscle, improving conditioning, speed, power and overall athleticism. They are a PIECE of the puzzle.
Below, broken down, step by step, is one of my top 3 Kettlebell exercises. Check it out and then read on to learn how to properly and most effectively implement this bad boy…
Here are a few ways to incorporate the Kettlebell Turkish Get Up
1) Perform these as a warm up for 5 minutes, in an up – down ladder format: 1 rep each side, 2 reps, 3 reps, 2 reps, 1 rep and repeat until 5 minutes is over.
2) Combine The Kettlebell Turkish Get Up with my other 2 favorite Kettlebell exercises, the snatch and the clean and press. Here is how you can perform this combo:
A) Perform the Turkish Get Up until standing
B) Perform 1 snatch + 1 clean & press
C) Lower yourself down and switch hands when on your back
D) Perform the Turkish Get Up until upright
E) Perform 1 snatch + 1 clean & press
F) Repeat for time or desired reps.
If you want fancy go elsewhere.
Results must be your focus here.
Hitting Turkish Get Ups, Snatches and the Clean & Press can AND will transform you into a Bad Mother F**er. IF you work hard enough
Lead from the FRONT.
–Z–
Recommended Resources:
Get Your Underground Kettlebells HERE
Kettlebell Training for Combat Athletes
Kettlebell Workouts for the Hardcore Strength & Conditioning Fanatic
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Filed under Articles, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Jun 11th, 2010. Comment. 
Comments on Kettlebells for Kickin’ Ass
Zach,
KB’s are now an integral part of my training for all the reasons you state above. Until I integrated KB TGU’s,Swings,C&P and Snatches into my weekly training I had shoulder issues from years of benching. The shoulder stability from doing TGU’s has really improved my over all pressing and benching strength. KB’s are just another weapon in the arsenal to transform your body. I recently started the 15:15 KB snatch conditioning routine on the quest for 80 sets with a 35#KB. It is a tough SOB and will also transform your mind.
Keep up the good writing, enjoy reading your stuff.
Al
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Zach,
Is the Hybrid Kettlebell Training manual above something that already is out or is this a product you have coming out sometime soon? Thanks!
Josh
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Woah Zach, you’re looking very lean. Or maybe I hadn’t noticed before..
Going to try this out tomorrow. Always avoided the TGU before for no good reason, so I’m out to correct that!
Great instruction.
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Zach,
Get-ups, one of the golden exercise movements.
I have been experiencing TGU´s with 100lb sandbag and double KB`s in rack. With sandbag TGU you hold the bag in zercher style and get up/wrestle yourself from ground to standing position. I have heard someone called it “NO HANDS” get-up. Awesome exercise for wrestlers.
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Great video Zach…you and Uncle Mike work well together. I train Marines and you’ve given me a lot of good tips and pointers on how to make the TGU easier to teach.
Dave
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I like to start my TGU’s from standing as its easy to swap the bell when standing as opposed to on the ground, I also find my clients pick it up quicker this way.
thanks bro
James
(part of the UK undergrounders!!!)
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My top three kettlebell excercises:
1. It’s simple and I can do it for a good while. It improved my by many pounds.
2. Strict press. It’s tough to get right, but the groove of the press, to me, is superior and more comfortable than a barbell.
3. Turkish Get-up. Time under tension (in the kettlebell world and in life outside of lifting) forges better mental states and better displays of character.
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For some reason, when I sent that response, it deleted “Swing” and “Deadlift.” My number one exercise is the swing. it improved my deadlift by many pounds.
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Hey, Zach! Just thought I’d leave a message after being at Navy basic for 8 weeks. Glad to see that you are still up and running. I hope to start using some of your products when I start school for my job in the Navy sometime next week. Hopefully, they’ll have a gym that has everything…including kettlebells, so that I can try out that wicked-sounding combo!!!!!!
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Do I love kettlebells!! I got hooked on the first time I tried them more than 6 years.
John Wilde from Orange Kettlebell Club is coming with his crew to Japan and I am not going to miss his workshop!
Cheers Zach!
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Zach,
that’s a kick ass kettlebell combo. As you say, who needs fancy when you’ve got something like this that will work big time
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THANKS 4 DA VIDEO ZACH,I RECENTLY INCORPORATED TGU ON MY WORKOUTS GOING 4 3 SETS OF 20 ON EACH SIDE BUT NEVER THINK OF DOING A COMBO LIKE THIS ONE ,NOW WHAT ABOUT THAT HYBRID KB TRAINING MANUAL, IS IT AVAILABLE NOW OR IT WILL BE SOON? PLEASE LET ME KNOW
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Nice video you 2. I agree, wings should be a top 3 kb exercise as well, but gotta love the C&P and snatches will kill.
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Awesome stuff Zach! Being a lifelong benchpresser, I deal with some shoulder issues. One great addition for me to the Get-Up is while lying with the KB extended I roll to the unweighted side and do an arm bar keeping the weighted arm vertical. After returning to supine position I continue with the full TGU.
The real beauty of KB’s is the ability to swing them back between the legs…so, any of the ballistic lifts (swing, clean, snatch) are must do’s if you’ve got the “K’balls”!
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I passed this KB workout on to a buddy of mine who then took it to his gym. He said when the group of guys he works out with were done, they were all cussing my name and threatening to kick my ass…and they don’t even know me, HAHAHA!!!
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Zach,
When I do snatches with KB’s the ‘bell’ hits the back of my wrist…Is there a technique to avoid hitting the back of the wrist? If so, would you mind doing a video demonstration of it?
Thanks
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The Hybrid Manual was a bonus I did for someone but I’ll be tweaking it and beefing it up and it will be out shortly, Version 2.0!
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Kevin
You are grabbing the bell TOO tightly at the top.
The snatch has a pull and a punch motion
The pull and punch transition is very subtle and NOT visible to the naked eye as you EVER SO SLIGHTLY loosen the grip during the punch phase, allowing the bell to smoothly slide deep into the palm of the hand.
There should be NO banging of the wrist / forearm at the top.
There is a time for the crush grip and a time for slightly loosening the grip during movements such as cleans and snatches.
–Z–
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