I originally wrote this up for Stumpy, but I thought I'd post this here as well. I trained under a Steve Maxwell affliate. Our entire strength and conditioning program was based off of KBs.


KB Training


The Movements:


Two Arm Swing-

Starting position: http://www.powerathletesmag.com/arch.../robbswing.jpg

Ending position: http://www.powerathletesmag.com/arch...b2armswing.jpg

Things to remember:
1. Sit back like youíre box squatting. The farther you sit back, the better.
2. When you bring your hips through, bring them as fast as possible. Youíre looking to generate so much force that if you didnít have the KB in your hands, youíd jump forward a few feet.
3. Donít pick up on the KB. Your arms should just act as a chain, and be linked to the KB. The height that KB reaches is determined solely by how fast you move your hips.


One Arm Snatch-

Starting/Mid/Finish Positions: http://www.renegadetraining.com/imag...h_sequence.jpg

Things to remember:
1. Speed is greater than all. Donít try to muscle it up. Generate as much speed as possible.
2. Bring the KB as high as possible before bending your elbow.
3. When the KB reaches the point where it seems to float, act as those you are painting a ďJĒ with your hand, and punch your hand up and through. This action should keep the KB from banging on the wrist. Once you get this technique down, it will allow you to speed the movement up, and take less time between successive snatches.


One Arm Clean-

Starting Position: http://www.stumptuous.com/cms/images..._kb_clean1.JPG

Finish Position: http://www.stumptuous.com/cms/images..._kb_clean2.JPG


Things to remember:
1. Start the clean with your thumb pointed between your legs. When you initiate the movement, your thumb rolls around to the front, and youíre exploding upward. It continues to roll around until it is point directly into your chest.
2. As in the picture above, when you finish, your forearm and upper arm just form a cradle for the KB to sit in. Your elbow should be pointed at about a 45 degree angle.
3. The rotation of the thumb from between the legs to the chest allows the KB to rotate around the wrist. Without this movement, the KB will slam the arm. Remember to always rotate the wrist. Donít make the KB move around your arm. The KB should float and your wrist/arm should move around it.


Turkish Getup-

Starting Position: http://www.strengthcats.com/images/LBTGU_1.jpg

Finish Position minus the Lunge Upward: http://www.strengthcats.com/images/LBTGU_3.jpg


Things to Remember:
1. Lock your arm out. A bent arm will make this much more difficult than it should be. Use your bone structure to support the weight, much like a climber uses his to support himself while climbing.
2. Begin the movement by rolling to the side, and not upward. This will allow you to begin the movement more easily.
3. If you feel the KB moving about, squeeze the handle and watch the KB. This will allow you to bring it back in line.
4. The mid portion of the movement will have you in the lunge position with the KB directly overhead. It is important to make sure you push with the toe of your back foot and the heel of your front foot.
5. Make each movement slow and decisive. Much like a climber makes his way up a mountain, each movement should be very locked in and precise. Do not speed each movement up in order to rush through the lift.


Windmill-

Starting Position: http://www.stumptuous.com/cms/images...windmill_1.jpg

Finishing Position: http://www.stumptuous.com/cms/images...windmill_2.jpg


Things to Remember:
1. Lock your arm out and keep it locked. A bent arm makes the movement more difficult.
2. Make sure your legs are slightly wider than shoulder width, and straight. Kick your hip out underneath the KB (ie if the KB is in the right hand, kick your hip to the right so that it is underneath the KB and forms a line from the KB all the way down).
3. Point your toes at a 45 degree angle away from the KB. You should do this on both feet.
4. If the KB is in your right hand, place your left hand on the inside of your left leg and trace the inside of your leg all the way down.
5. Remember to squeeze the handle and watch the KB. This will keep it in line with your body and will help prevent injuries that occur when the KB tracks behind the shoulder.

Generic Movements:
1. Single OH Press
2. Single Bent Row


Constructing the Split:

I recommend using a 3 day split (MWF). This will allow you to recover between workouts, but at the same time, get enough work in to improve your conditioning and strength.

Our warm up went like this:

Two Arm Swings x 20
One Arm Snatch x 10/10
One Arm Clean x 10/10

We partnered up, so while one was lifting, the other was resting. This comes out to be about 30 seconds rest between movements. I recommend using a lighter dumbbell when warming up.

The regular working sets are set up much like a circuit. We go through all the movements and do roughly 4 rotations of the cycle. Hereís how I recommend setting it up (including warm up).

Two Arm Swings x 20
One Arm Snatch x 10/10
One Arm Clean x 10/10
Windmill x 5/5
Turkish Getups x 5/5
Single OH Press x 5/5
Single Bent Row x 5/5
Two Arm Swings x 20
Windmill x 4/4
Turkish Getups x 4/4
Single OH Press x 5/5
Single Bent Row x 5/5
One Arm Snatch x 10/10
Windmill x 3/3
Turkish Getups x 3/3
Single OH Press x 5/5
Single Bent Row x 5/5
One Arm Clean x 10/10
Windmill x 3/3
Turkish Getup x 3/3
Single OH Press x 5/5
Single Bent Row x 5/5
Two Arm Swings x 20
One Arm Snatch x 10/10
One Arm Clean x 10/10


Start off resting a bit between sets. As you become accustomed to the movements lessen your rest. I canít see this taking anymore than 40min. Some movements will take more time than others, but overall, you should be able to finish in a fairly quick time. Let me know if you have any questions.



Author: Andrew Smith