Mark de Grasse, owner and editor of MyMadMethods.com and the My Mad Methods Magazine, performs a series of kettlebell exercises using double 32kg kettlebells along with a variety of bodyweight exercises.
Purpose/Focus: Strength
Difficulty: Moderate-Advanced
Body Parts Used: All
Equipment: Kettlebells (2)
Body Parts Used: All
Equipment: Kettlebells (2)
Double 32kg Kettlebell and Bodyweight Workout Vid:
Double 32kg Kettlebell and Bodyweight Workout Instructions:
Perform each set with 60-90 seconds rest in between.
A: Kip Up to Burpee - 4 x 15-20
B: Clean & Push Press - 4 x 15-20
C: Handstand Push Up (Wall Assist) - 4 x 10-15
D: Double Kettlebell Swings - 4 x 15-20
E: Alternating Lunge (Back & Forth) - 4 x 15-20
Contributor Information:
Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.
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Comments (13)
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written by IronMan 24, February 14, 2011
I like what you've been doing with the work outs lately, your building a huge variety and I think that will appeal to people from all different backgrounds of training. I'll have to give this work out a try, the 20rep range with 32kg should prove challenging.
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written by Tyrone, February 17, 2011
I really like the site im def getting ideas for myself and teaching at my bjj school ebjj.com
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written by Wes, March 01, 2011
Hey Mark,
Great workouts mate. Do you prefer the traditional 'hard style' (RKC) method of the double swings? Looks like it may target some other muscles as opposed to the 'soft' style of lifting (GS Lifting). Ill give it a shot next time and see what I find.
Great workouts mate. Do you prefer the traditional 'hard style' (RKC) method of the double swings? Looks like it may target some other muscles as opposed to the 'soft' style of lifting (GS Lifting). Ill give it a shot next time and see what I find.
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written by mark, March 01, 2011
@Tyrone - Nice website! I'll be New York in April, maybe I could come by with my camera and capture some of your stuff. Let me know!
@Wes - For swings, it really depends on what I'm trying to accomplish; conditioning or strength. For strength and a quick, low-rep workout, I'd go with a more strict, RKC-like form. For high rep conditioning and 5-10min non-stop sets, I'd use a softer form. I just learned something called the "Scoop Swing" at Nico Rithner's ATSCI cert; I'll demo it online soon. Good luck with the workout!
@Wes - For swings, it really depends on what I'm trying to accomplish; conditioning or strength. For strength and a quick, low-rep workout, I'd go with a more strict, RKC-like form. For high rep conditioning and 5-10min non-stop sets, I'd use a softer form. I just learned something called the "Scoop Swing" at Nico Rithner's ATSCI cert; I'll demo it online soon. Good luck with the workout!
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written by Wes, March 17, 2011
Hey Mark,
Been using the 'short' swing over the last week or so, and loving it! My clients are starting to use it now too, like you said, with heavier sets.
Good work mate!
Been using the 'short' swing over the last week or so, and loving it! My clients are starting to use it now too, like you said, with heavier sets.
Good work mate!
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written by Justin1973, March 30, 2011
on this workout, you have it broke out into a four week program with 3 to 4 workoutd. how many days a week do you workout and do you complete each workout everyday for that week?
Thanks for the help, and awesome workouts!
Thanks for the help, and awesome workouts!
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written by mark, March 30, 2011
@Wes - I'm glad it worked out for you! Keep on swingin'!
@Justin1973 - I follow a 3on, 1off then 2on, 1off workout schedule which could also be used for this workout. Try to do your maximum intensity workouts the day before your day off. Let me know how it goes!
@Justin1973 - I follow a 3on, 1off then 2on, 1off workout schedule which could also be used for this workout. Try to do your maximum intensity workouts the day before your day off. Let me know how it goes!
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written by Ringoac, April 03, 2011
Dumb question but what is the diff. between the RKC swings and the GS swing?
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written by mark, April 04, 2011
@Ringoac - The funny thing is, both swings are used for "efficiency," only in different ways. The strict style of the RKC swing is intended to tax your body as much as possible in the shortest time possible, allowing you to get an efficient workout in an efficient amount of time. The more fluid GS form is intended for endurance competitions, meaning that you need to expend the least amount of energy per rep and maximize your amount of reps.
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written by Ringoac, April 04, 2011
So is the RKC swing done with straightened arms as apposed to the fluid bent arm w the GS? Really appreciate your time and help.
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written by mark, April 05, 2011
There's a lot of differences, especially with different types of GS swings; one basic difference is how straight the arms are. One of the other things you'll notice is how the GS swing involves more of a "scooping" motion at the bottom of the rep as opposed to how the hips shoot behind the knees at the bottom of an RKC type rep. I'll try to do a video soon about it.
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