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
Filed under Articles, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Jun 11th, 2010. 18 Comments. 
I’m a HUGE fan of Bodyweight training and full blown Bodyweight workouts.
This morning I had some work to do at the new house and my nearby neighbor, Uncle Mike Stehle, owns a gym 10 minutes away, you can check it out HERE, it’s a Kick Ass Place!
I was planning on doing heavy Deadlifts and Kettlebell work but Uncle Mike asked me to jump in on the group workout he was about to Coach, and his partner, one of the most bad ass dudes on the east coast, ‘The Milk Man’ was gonna take the class.
Our workout was pretty damn nasty, training for 30 minutes with 30 seconds work / 30 seconds rest.
We cranked weighted jump ropes, Animal crawls, pull ups, squats and more. My upper body was especially hammered from supporting myself on my hands during the workout.
Last time I trained with The Milk Man I got crushed, so I had to try to stay neck to neck with him, it was close, but Milk Man still outconditions me easily!!! I WILL redeem myself!
Anyway, sometimes, it’s easy to get caught up in your “own” style of training, whatever that style may be. It’s a great idea to get outside your normal environment and normal training circumstances and do something different.
You can’t just be strong with one tool such as a barbell or kettlebell, you must possess the ability to demonstrate athleticism, body control and overall conditioning. Strength without endurance is NOT a good thing in the real world.
Even powerlifters, bodybuilders and olympic lifters need conditioning, it improves recovery ability and the ability to tolerate intense workouts.
I’m a HUGE believer in Bodyweight training integrated into your existing workouts as well full blown, bodyweight workouts.
At my gym, we climb ropes, jump on and over objects, walk on our hands from various positions, perform handstand push ups and countless pull up variations with countless handles to grip onto allowing us to improve our grip strength as well.
Sprinting up hills are older than dirt yet they are brutally effective for conditioning and improving your speed.
You can also perform jumps up hills or stairs.
I want to see more athletes with the ability to perform the following:
50 push ups
10 pull ups
5 handstand push ups
climb a 15′ rope
squat 50 reps
I see too many athletes who can bench BIG but yet can’t do 50 push ups, let alone TEN PUSH UPS!
I’m excited to be living near the beach, this means more sprints in the sand and more bodyweight workouts, most certainly with Uncle Mike and The Milk Man.
Time for you to train like an animal!
Lead from the Front.
–Z–
PS: Here are two of my favorite Bodyweight Training Resources.
Bodyweight University – This is my ultimate bodyweight training resource with workouts for upper body, lower body, full body, jump training, plyometrics, partner exercises and animal movements.
Convict Conditioning – I have TWO copies of this awesome book, 1 for me and 1 for my Coaches at the gym. YES, that is my affiliate link and I only encourage products I personally invest in, personally use and personally believe kick ass BIG time. This is definitely one of those resources! This program is strength focused through the use of Bodyweight training and man will it push you past any limits you once had in bodyweight training.
Filed under Articles, Strength Building, Success, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Feb 16th, 2010. 2 Comments.
This is round 1 of a 5 round circuit. Check the video below…..
That was not an easy workout headed by Uncle Mike Stehle and The Milkman (Both Beasts pictured below).
Uncle Mike
Stehle of course had his favorite pasttime blaring loud to keep us amped up, Social D all the way baby!. These are just SOME of the perks of running your own biz, you don’t have to be subjected to the punishment of sappy love tunes and other fitness bunnies talking on their cell phones while you try to push through your set of heavy squats or kettlebell snatches.
Wait! Most “normal” gyms don’t even have Kettlebells, and if they do, you can bet they are using some SCARY technique!
Now, getting back to the workout that kicked my ass….
I rarely, if ever, train in such a manner, with all these circuits and timed rounds for metabolic conditioning.
But you know the old saying, right?
If you suck at it – that’s probably the workout you SHOULD be doing!
Uncle Mike and the Milkman usually hit 3 metabolic conditioning workouts each week and 2 strength and power endurance workouts each week.
Next time I head down there I’ll be redeeming myself and showing up for a strength and power focused day, ha ha ha ha!
Here’s the exact workout we did that day. Give it a shot and post your comments below to share how you did and how you felt. If you own a gym, unleash this bad boy on your clients and show them some Jersey LOVE!
For 5 rounds.
Perform each exercise for 30 seconds work / 15 seconds rest.
After you complete 1 round, rest 1 minute and repeat.
1) Battling Ropes
2) 2 Hand Kettlebell Swings
3) Prowler Push (High & Low)
4) 2 Hand Kettlebell Hi-Pull
5) Air Dyne Bike
6) Burpee Pull Ups
If you don’t have an air dyne bike you can hit the Battling Ropes for another round.
I gotta tell ya, Milk Man & Uncle Mike Stehle impressed me BIG time. These guys are in serious shape and strong as heck to boot! You may have noticed me straightening out Paul Reddick on the hi-pulls
So, you have 2 Options:
1) Perform the Jersey Shore Challenge as described and post your comments below….
OR
2) Tell us about a time YOU got your ass kicked from a workout. Make sure you post the details of the workout.
Preferably, I wanna see you rock out The Jersey Shore Challenge because your last ass kicking may have been YEARS ago. Sometimes we all need a GOOD ass kickin.
I am PSYCHED to read your comments and responses!
So get busy!
Peace!
–Z–
PS: A few spots are left for The July 18-19 Underground Strength Gym License. Wanna run a gym like mine or like the Milkman and Uncle Mike? You can even run your little Underground Strength Gym part time, on the side of your full time gig, and STILL kick ass doing so! More Info HERE (Click ME NOW)!
Filed under Announcements, Articles, Calendar, Strength Building, Success, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Jun 30th, 2009. 12 Comments.
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