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Kettlebell Warriors

Public • 264 • Free

43 contributions to Kettlebell Warriors
Windmill Tutorial (FINALLY!!)
I swear, managing to get this video filmed might have been the most remarkable feet of strength and perseverance I've displayed in the 40 years I've been on earth! HAHAHA!!!! Seriously though, sorry it took as long as it did. Life just wasn't cooperating. That said, getting this video to you was my NUMBER ONE non-negotiable task of the day. So, here...we...go!!! Hands Up...KEEP FIGHTING!!!
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New comment 10h ago
Windmill Tutorial (FINALLY!!)
4 likes • 1d
Thanks for the Tutorial video. This explains really well how to execute the windmill properly. It really helps understand all the necessary aspects of movement involved. I'm going to start giving it a go without the weight and get it right then I'll start working up to get to being able to do it well with the weight added. Life throws us curve balls all the time and puts all kind of obstacles in our way of getting what we want to do done. I'm really grateful you managed to get this video done and on here for us @Chandler Marchman. Definitely well worth the waiting for.
Knee Pain, Diet and Exercise Today
I am currently in severe pain in my L knee which is scheduled for total replacement on December 16, 2024. I think I pushed too hard on the step ups to RL. I think I will play it safe from now till I recover from surgery and restrict myself to Heavyhands and Evnik for now. AM Hand Rehab Postop No Resistance. Genioglossus and Platysma Exercises. Kegel Exercises. Weighted 10 lbs. Dead Hang x 70 Sec., x 40 Sec. Dead Hang x 40 Sec. Ring Pull Up x 3. 8 flights. PM Jo Stick with 3.6 lbs. (5.8 lbs. Total) Thumb Up Finger Walk 41 inches x 1 Each. Cane (0.8 lbs.) + 1.2 lbs. = 2 lbs. Thumb Up Finger Walk x 1 Each. (KB Goblet Clean and Squat x 8 + KB Swing x 22) x 3 ; (KB Offset Contralateral Rack Step Up 14 Inches to Reverse Lunge x 5 Each + KB DL x 22). Wrist Roller Thick x 3 Each. 2 Evnik x 3 Min. Round 1 Orthodox Stance Punches 1,2,3,4,5,6 405 Total Punches, 102 Heavy L, 84 Heavy R, Speed 8.93 km/h, Score 6150. Farmer's Walk 2 (KB 31 lbs. + DB 5 lbs. = 36 lbs. in each hand) 0.17 Miles in 3.5 Min., 30 Sec. Rest, Farmer's Walk 2 KB 31 lbs. 0.17 Miles in 3.5 Min.. Black Stirrups Resistance Bands Reverse Curl x 10, Gooseneck Curl x 10, Curl x 10, 1 Arm HC x 5 Each all done with no rest. Standing Quad Stretch x 30 Sec. Each. Standing Forward Bend x 60 Sec. Another 20 flights interspersed 1 to 4 flights at a time during workout. Post Supper Black Sea Super Gripper Training: 1- x 18 with 2SH Each 2- 30SH Each 3- x 50 Each (4- x 50 Each 5- x 28 Each. Squegg Grip x 50 Each (14 Sec L., 14 Sec. R). Squegg Lumbrical Pinch x 50 Each (13 Sec L., 13 Sec. R). Finger Extension Exerciser x 100 35SH Each. IGrip Mobile Contraction: Chest Pull x 20 Sec. + Chest Push x 20 Sec. Usual breakfast. Vegetable Soup for lunch with 1 small slice of Italian bread with Smart Balance and coffee with milk. Snack coffee with milk, 1 square dark chocolat, 1/2 pear. Supper 4 oz. Chicken Parm with small amt. of Rigatoni, small salad, 1 fruit bar, 4 oz. fruit yogurt, 100 cal of plain popcorn.
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New comment 23h ago
1 like • 1d
@Gerald Balsam hope your knee pain eases a bit for you with resting it and hope your knee replacement operation goes well and you have a speedy recovery. Decembers just a few weeks away now, so hopefully you'll be back at it again soon. Take care man
Recovery Day
This pic is a pretty good representation of how things went inside the Marchman household today. After a LONG week, we all just hit a wall and had a lazy football and movie Saturday. I’m about to hit a late afternoon “push-pull-hinge” workout, but other than that, body just felt like it needed some r&r…Sometimes THAT is the best progress you can make. What did you get into today?
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New comment 16h ago
Recovery Day
7 likes • 3d
Saturday was a nice relaxed day with my son. We went for a walk in the morning and another in the afternoon. Other than that we chilled out and watched some tv together and played a fun Star Wars quiz game. Later he wanted to play his video games for a while so I done my farmers carry while he played. I got the farthest I have yet before any fails. I'm really noticing the benefits to my shoulders from it too. It's now Sunday morning and we'll head out later to go and visit my Mum for a while and let my bot spend some quality time with his Granny
30-Day Farmers Challenge (With Just One Kettlebell)
If you've only got one kettlebell to work with, try this instead... (a) Single Arm Farmers Walk (50 steps on each arm) (b) Offset Rack Carry (50 steps on each arm) (c) Goblet Carry (50 steps) (d) Offset Waiters Walk (50 steps on each arm) (e) Goblet Carry (50 steps) (f) Offset Rack Carry (50 steps on each arm) (g) Single Arm Farmers Walk (50 steps on each arm) [Repeat without putting kettlebell down until the distance, sets, or time you designated for the challenge is complete... I did it yesterday and my forearms, shoulders, lats, and core were on FIRE!!! For those of you doing the challenge, how's it going for you? Let me know in the comments. Make sure you make your daily accountability posts! Hands up...KEEP FIGHTING!!!
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New comment 3d ago
30-Day Farmers Challenge (With Just One Kettlebell)
5 likes • 5d
I started the farmers walk challenge with one kettlebell doing the same amount of steps on either side but I got myself one to match what I already had and since then have been using the pair. Its definitely been a challenge and have been feeling it but it's worth it for sure. It's pushing me to do more than I usually would and giving me the chance to prove to myself that I can do it. This morning I done the Friday Kettlebell Cardio and followed that with a few sets of extra double swings, then I done a few sets with dumbbells and finished it all off with 200 crunches. I then went back after a rest break and done the farmers walk with my skullbells
Non-Negotiables
Been one HELL of a day.... Kids were difficult to get out the door for school...Camera man had a family emergency (which prevented me being able to get to the Windmill tutorial)...wife didn't get off work til late...and to cap it all off, the kids all of a sudden decided they didn't like pot roast (something they usually LOVE)... It was just one of those days... BUT, in the midst of those giant shit storm days like this where it seems like the cosmos won't let you accomplish a single thing, you MUST show some grit and knock out at the VERY LEAST your daily non-neogtiables (the tasks you identify as the ones you WILL NOT go to bed without accomplishing). Devote yourself to doing this, and even on your shittiest days, you'll be investing that "1% increase" that is required to get you to where you wanna be... With that, I want you to do me and you a favor by letting me know YOUR non-negotiables in the discussion below... P.S. As much as I didn't feel like it, I ended the day on a positive. I dragged my sorry ass to the gym and FORCED myself to put in at least a quick 15 minute banger (check it out tomorrow on YouTube)...
Complete action
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New comment 4d ago
Non-Negotiables
10 likes • 5d
I always push myself to get a workout in every day, even if it's just a short one. I aim to do one every morning as I find it helps get me going for the day. Some days I'm a bit off and manage to get it done a bit later, but I always try and get it in before lunchtime. I always try to get a minimum of 10000 steps a day but usually end up over that target by quit a bit although on off days I at least make the basic target. Walking the dog helps with that. I also live alone with my dog roughly half the week when my son is not here with me and I keep the place as clean and well organised daily, even though I also have to go to work. I don't like the place getting cluttered up and untidy. I also cook for myself daily. That way I know I'm eating good food and not pre-prepared processed stuff. I at least get these basics done every day that way I make sure I'm doing the right things I need to to keep myself in good mental health and not be too stressed with everything getting on top of me. I already posted my workout for yesterday as it's now 5:30am here and I'm up and getting ready for this morning's round with the kettlebells. Let's Go!!
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Chris McCann
5
252points to level up
@chris-mccann-1439
Father, bike mechanic, musician and adventurer. Trying to be fitter and not fatter.

Active 7h ago
Joined Oct 10, 2024
Greenock, Scotland, UK
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