Today I’m going to share one of my new favorite exercises with you.
It’s called the kettlebell threaded lunge and it very well may be the best lower body exercise that you’re NOT doing.
This exercise works your lower body in all 3 planes of movement to help build bulletproof knees to prevent unwanted injuries for both recreational and competitive athletes.
Plus, the passing of the kettlebell between your legs, whether it be in an inside or outside passing format, forces your abs and lower back muscles to work hard to fight against unwanted spinal flexion to really build a rock solid core.
Lastly, it’s just a fun movement. It’s like juggling a kettlebell while doing lunges which is a lot more exciting than just plain old lunges, ha!
Watch the 60-second video complete Level I, II, and III progressions so you too can thread your way to leaner, sexier legs:
Threaded Lunges
Start by holding the kettlebell in one hand off to your side
Step backward into a reverse lunge and pass the kettlebell underneath the front leg, into the opposite hand
As you return to standing keep the kettlebell in the hand that it is currently in
Step back with the opposite leg, once again pass the kettlebell underneath the front leg into the initial hand
Repeat this pattern, alternating sides
Crank it!
BJ
PS- Check out the latest Kettlebell Kaos soundtrack below:
KK Succession Complexes Interval Training Workout mp3 Soundtrack- Special Limited-Time Introductory Price of ONLY $19.95!!
This product includes:
- ONE KK Succession Complexes Interval Workout Music mp3 Soundtrack ($19.95 value)
- TWO KK Succession Complexes Follow-Along mp4 Workout Videos ($19.95 value)
- ONE KK Succession Complexes Exercise Guide E-Book PDF ($4.95 value)
- There are 3 main types of complexes listed below in order of difficult from easier to hardest:
1.) Succession: complete all reps/time of a certain drill before moving to the next drill
2.) Sequence: shift from one drill directly into another until you complete the entire complex
3.) Combination: join several drills together to form one smooth drill
- Complexes are not limited to kettlebell training as you can also perform dumbbell, barbell, bodyweight, band, suspension training, med ball, and cable complexes
The Top 6 Ways to Build a Perfect Complex
1.) Choose the load for a given complex based on the load you can use for your weakest movement within the complex. In other words, if your weakest movement is the push press in a complex, be sure to select the appropriate load for the prescribed rep total or work period for the push press and use that same load for all other movements.
2.) Place your weakest movements earlier on in the complex when you are most fresh. Examples include weak sides (weak arm, weak leg, weak rotation to one side), lagging muscle groups (glutes, upper back, hamstrings), and lagging movement patterns (hip-dominant and upper body pulling movements).
3.) Place higher skill movements that require lots of coordination and motor skill earlier on in the complex when you are most fresh. Examples include olympic lift variations like snatches, cleans, and jerks.
4.) Place fast, explosive, and power training movements earlier on in the complex when you are most fresh. Examples include ballistic kettlebell exercise variations and bodyweight plyometric exercise variations like squat jumps, plyo push-ups, and box jump.
5.) Ensure proper exercise flow by ordering the exercises in your complex to allow for smooth, seamless transitions. For example following KB Goblet Squats with KB 2-Arm Overhead Presses is ideal because the holding position at the top of each exercise is the same.
6.) The only limitations when performing complexes are skill set, paint tolerance, exercise recall, and fitness level. However, the exercise selection and ordering for complexes is unlimited!
The Workout of the Week!!
1- KB Push-up
2- KB 2-Arm High Pull/Swing
3- KB Goblet Squat
4- KB 1-Arm Clean and Press (L)
5- KB 1-Arm Clean and Press (R)
6- KB Threaded Lunges
Crank it!
BJ
PS- Check out the latest Kettlebell Kaos soundtrack below:
KK Succession Complexes Interval Training Workout mp3 Soundtrack- Special Limited-Time Introductory Price of ONLY $19.95!!
This product includes:
- ONE KK Succession Complexes Interval Workout Music mp3 Soundtrack ($19.95 value)
- TWO KK Succession Complexes Follow-Along mp4 Workout Videos ($19.95 value)
- ONE KK Succession Complexes Exercise Guide E-Book PDF ($4.95 value)
Crank it to this kettlebell succession complexes soundtrack powered by interval training workout music by Workout Muse, the world’s most trusted source for fitness music.
YOU WILL PERFORM 6 CONSECUTIVE 30-SECOND WORK SETS FOLLOWED BY A 1-MINUTE REST AND TRANSITION. YOU WILL PERFORM THIS 4-MINUTE SEQUENCE UP TO 5X FOR 20 TOTAL MINUTES.
Complexes Defined:
- Choose 2 or more exercises using the same implement or load and then perform for either a certain number of reps or time
- The key to properly performing complexes is that each exercise is performed back-to-back without any rest between exercises. In other words, you should not put the implement or load down at any point until completing all exercises within a given complex
- Like anything in fitness, progressive overload is the key to building lean muscle, burning belly fat, and improving conditioning. Complex progression is accomplished in any of the following ways:
a.) Increasing the Number of Exercises within the Complex: Moving from a 2-exercise complex to a 4-exercise complex and then to a 6-exercise complex
b.) Increasing Intensity: Using heavier loads and/or more advanced exercise variations within each complex
c.) Increasing Density: Complete more reps with a given load within the same work period or complete the same reps or more with a given load while employing shorter rest and transition periods between complexes
Crank it!
BJ
PS- Check out the latest Kettlebell Kaos soundtrack below:
KK Succession Complexes Interval Training Workout mp3 Soundtrack- Special Limited-Time Introductory Price of ONLY $19.95!!
This product includes:
- ONE KK Succession Complexes Interval Workout Music mp3 Soundtrack ($19.95 value)
- TWO KK Succession Complexes Follow-Along mp4 Workout Videos ($19.95 value)
- ONE KK Succession Complexes Exercise Guide E-Book PDF ($4.95 value)
Kettlebell Kaos Continuous 30-Second Movement Ladders
YOUWILLBEGIN BY PERFORMING 1 MOVEMENTFOR 30 SECONDSFOLLOWED BY A 30 SECONDREST. IN EACHSUBSEQUENTROUNDYOUWILLPERFORMONEADDITIONALMOVEMENTFOR 30 SECONDS IN AN ASCENDINGMOVEMENTLADDERFORMAT. YOUWILLPERFORM 6 TOTALROUNDS
- Perfect for density and endurance training as you gradually increase your total work period with additional 30 seconds of work each round while keeping the rest and transition period constant at a short 30 seconds
- Allows you to frontload work on exercises that you need to improve upon the most including: unilateral exercises where you have a weak side, exercises that work lagging body parts (e.g. weak glutes, upper back, etc.), or high skill movements like cleans and snatches
- Adding a new exercise to each round really mixes things up and provides tons of variety to add some extra excitement to your workouts
Kettlebell Kaos 15-30 Power Interval Training Workout mp3 Soundtrack Featuring Hardcore Rock Music
- Perfect for power training consisting of short work sets of fast muscular contractions while using heavy loads and/or advanced exercise variations
- Employ ballistic kettlebell exercises and olympic lifting variations like cleans, snatches, and swings
- Seek to get 3-6 reps per set for ballistic kettlebell exercises and 5-10 reps per set for explosive/plyometric bodyweight exercises
- Please reference the provided follow-along mp4 workout videos powered by the 15-30 Power Intervals Workout mp3 Soundtrack that show and tell you exactly what to do!
KK 15-30 Power Interval Training Workout mp3 Soundtrack- Special Limited-Time Introductory Price of ONLY $29.95!!
This product includes:
- ONE KK 15-30 Power Intervals Workout Music mp3 Soundtrack ($29.95 value)
- THREE KK 15-30 Power Intervals Follow-Along mp4 Workout Videos ($29.95 value)
- ONE KK 15-30 Power Intervals Exercise Guide E-Book PDF ($4.95 value)
Plyometrics are an important and essential part to any effective athletic development program. This fact is hard to argue, but the way plyometrics are effectively integrated into an athlete’s program often time leads to confusion and misuse.
Quite simply there are so many factors that go into determining what is the most effective and safe way to use plyo’s that it can be overwhelming. Ground Contacts, Impact Forces, etc, all must go into the correct utilization of plyometrics.
But I have found a tremendously effective solution to this: Workout Muse! Fitness music from the guys at Workout Muse takes plyometric training to the next level by incorporating timed rest periods in between intense bouts of work.
By using interval workout music from Workout Muse I am able to limit the number of ground contacts that an athlete has in a given session, while also gaining the extra advantage of defined rest periods that mimic the settings of athletic contests- in other words, sport-specific energy system development. Training with interval workout music at a high intensity makes the athletic contests a breeze.
It is essential that the athlete be prepared for this intense interval workout by learning the proper technique for absorbing and creating ground force. Once the athlete is prepared, try this workout in the video:
Once again I turn to my favorite interval training music, Workout Muse’s Ultimate Tabatas. I recommend this shorter duration of 20 seconds work followed by 10 seconds rest, so that the technique and safety of the exercises remain intact. Additionally in this workout I alternate upper body plyometrics with lower body plyos so that the rest periods are greater, and allow the quality of the work is then better in the work sets.
My athletes are using interval workout music from Workout Muse to improve their games, are yours?
PS- If you want to learn more about the world’s first and only turnkey 20-10 tabata interval training music system, please click the link below:
Kettlebell Interval Training Powered by Workout Muse
By Pam MacElree
When I think of kettlebell training, I get into a mindset
that it's time to lift heavy. Of course when it's time
to lift heavy you need the appropriate music selection to
go along with your kettlebell training workout.
The 30-30 Mayhem interval training music soundtrack from Workout Muse
works perfectly as a substitute for our kettlebell training workout
music.
Additionally, the 30-30 Mayhem track is perfect for workouts
that I do with my coaches. I plan several workouts a month
with our coaches, so I can make sure they are doing the
kettlebell exercises properly. (more...)
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