Triple Bell
Rhythm A new round starts every 3 min – all exercises in the block, 5 rounds. Finish faster, rest longer.
Equipment
Videos
Video: coming soon
Follow-along: I train with you in real time. Timer video: just the rhythm with audio cues. Videos are only linked – YouTube loads only when you click.
The exercises
1. Kettlebell Swing 5
Kettlebell
Hip-hinge swing: the hips snap forward and drive the weight to chest height – the arms only guide it.
More on this exercise – Kettlebell Swing2. Kettlebell Strict Press 5
Kettlebell
Press the weight overhead without any help from the legs – trunk and glutes stay tight.
More on this exercise – Kettlebell Strict Press3. Kettlebell Alternating Gorilla Row 5
Kettlebell
Wide, low stance, weights on the floor: row one side at a time while the other hand braces on its weight.
More on this exercise – Kettlebell Alternating Gorilla Row
What the research says
- Kettlebell Swing: Kettlebell swing training improves maximal and explosive strength: after 6 weeks at 2 sessions a week, half-squat max and jump height rose about as much as with jump squats (21 men). Lake & Lauder 2012, J Strength Cond Res
Studies on exercises from this workout, briefly summarised – details and limitations are in the study itself.
Train at your own pace and listen to your body – stop right away if anything hurts. Every exercise can be made easier or harder.