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TSF Training
เข้าร่วมเมื่อ 17 ม.ค. 2014
At Technique Strength & Fitness, we are passionate about educating others to move well. We offer professional online programs and courses, with written and visual content to help you get the most out of your training/coaching. We provide the tools and resources you need to stay motivated and reach your goals. Our focus is on helping you learn the correct form and technique for each exercise whether you are a beginner or advanced athlete/coach. We want you to understand the science and mechanics behind each movement so you can move with confidence and reduce the risk of injury.
Supersets with Kettlebells for Max Gains
In today’s video, we’re taking our training to the next level with supersets combining kettlebells and bodyweight exercises. This intense full body workout is designed to maximise efficiency, boost strength, and enhance endurance. Add these supersets to the end of your workout once you have finished your Strength lifts, or your strict gymnastic work. Treat the supersets as accessory work!
🏋️♂️ Workout Breakdown:
Superset 1:
Dual KB Shoulder Press
Split Squat
Superset 2:
KB Deficit Push-Ups
Dual KB Row
Superset 3:
KB Bicep Curl
Diamond Push-Up
Strength Segment:
Front Rack Squats
Dual Kettlebell Deadlifts
This workout targets multiple muscle groups, challenges your cardiovascular system, and improves overall functional fitness. Each superset is performed with minimal rest to keep your heart rate up and maximise calorie burn. I rest for 2 mins here as it was part of a larger workout for me, but resting for 90seconds would also be suitable for this type of work.
🚀 How to Get Started:
Warm Up First! It’s crucial to prepare your body before diving into this intense session. Check out one of our warm-ups in the "Follow Along Workouts" playlist: th-cam.com/play/PLqczHIAZrVdUq1lTNr6uaPj2U8NzgMVKH.html
Set Up Your Space: Ensure you have enough room to move freely and safely.
Grab Your Equipment: You’ll need a 24kg kettlebell for the swings. Have a mat or comfortable surface for the sit-ups and push-ups.
🕒 Timing:
Aim to complete the workout as quickly as possible while maintaining good form.
Take short breaks as needed, but keep them minimal to maximize intensity.
🔔 Stay Connected:
Subscribe: th-cam.com/channels/fwflqoJMRPNt_aCwJ8mi8g.html
Instagram: tsfgym
Facebook: TSFtraining
📚 Additional Resources:
Check out my eBook "Mastering the Ring Muscle-Up" for advanced gymnastics training: www.tsftraining.com.au/category/e-books
Explore "Coaching the Clean & Jerk" for weightlifting techniques: www.tsftraining.com.au/category/e-books
👍 Support the Channel:
Like, comment, and share if you enjoyed the workout!
Hit the notification bell so you never miss a new video.
Challenge yourself and see how quickly you can complete the 400 reps!
🏋️♂️ Workout Breakdown:
Superset 1:
Dual KB Shoulder Press
Split Squat
Superset 2:
KB Deficit Push-Ups
Dual KB Row
Superset 3:
KB Bicep Curl
Diamond Push-Up
Strength Segment:
Front Rack Squats
Dual Kettlebell Deadlifts
This workout targets multiple muscle groups, challenges your cardiovascular system, and improves overall functional fitness. Each superset is performed with minimal rest to keep your heart rate up and maximise calorie burn. I rest for 2 mins here as it was part of a larger workout for me, but resting for 90seconds would also be suitable for this type of work.
🚀 How to Get Started:
Warm Up First! It’s crucial to prepare your body before diving into this intense session. Check out one of our warm-ups in the "Follow Along Workouts" playlist: th-cam.com/play/PLqczHIAZrVdUq1lTNr6uaPj2U8NzgMVKH.html
Set Up Your Space: Ensure you have enough room to move freely and safely.
Grab Your Equipment: You’ll need a 24kg kettlebell for the swings. Have a mat or comfortable surface for the sit-ups and push-ups.
🕒 Timing:
Aim to complete the workout as quickly as possible while maintaining good form.
Take short breaks as needed, but keep them minimal to maximize intensity.
🔔 Stay Connected:
Subscribe: th-cam.com/channels/fwflqoJMRPNt_aCwJ8mi8g.html
Instagram: tsfgym
Facebook: TSFtraining
📚 Additional Resources:
Check out my eBook "Mastering the Ring Muscle-Up" for advanced gymnastics training: www.tsftraining.com.au/category/e-books
Explore "Coaching the Clean & Jerk" for weightlifting techniques: www.tsftraining.com.au/category/e-books
👍 Support the Channel:
Like, comment, and share if you enjoyed the workout!
Hit the notification bell so you never miss a new video.
Challenge yourself and see how quickly you can complete the 400 reps!
มุมมอง: 99
วีดีโอ
400 Rep Challenge!
มุมมอง 60หลายเดือนก่อน
Welcome to the 400 Rep Challenge! In this intense full body workout, we’re pushing our limits to complete 400 reps as quickly as possible. Grab your kettlebell and get ready to test your strength, endurance, and mental toughness. 🔥 Workout Breakdown: 100 Kettlebell Swings (24kg) 100 Sit-Ups 100 Bodyweight Squats 100 Push-Ups This workout is for time-complete all the reps in the least amount of ...
Using Kettlebells to Warm up for Strength Training
มุมมอง 33หลายเดือนก่อน
Today, we're focusing on a simple yet highly effective kettlebell warm-up designed to open up your hips and prepare your body for strength training. This routine will get you ready for any workout by enhancing your mobility, stability, and overall performance. Warm-Up Breakdown: Total Rounds: 3 Exercises: Kettlebell Back Step Lunge: 10 reps each leg Kettlebell Hip Opener: 10 reps per side 1/2 K...
Full Body Strength Session using Kettlebells and Bodyweight movements. Follow along!
มุมมอง 47หลายเดือนก่อน
In this video, we’re diving into a full body workout using just kettlebells and bodyweight movements. Whether you’re at home or in the gym, this routine is designed to hit every major muscle group, boost your strength, and enhance your endurance. I had aimed to finish this workout in an hour but ran over! Allow 1hr 26 mins if you are following along. Disclaimer: Please consult with your physici...
Kettlebell EMOM
มุมมอง 213หลายเดือนก่อน
In today's video, we're diving into the effectiveness of a simple yet powerful Kettlebell EMOM (Every Minute on the Minute) workout. This 12-minute routine is designed to maximize your workout efficiency, giving you a full-body burn in a short amount of time. Workout Breakdown: Total Duration: 12 Minutes Format: EMOM (Every Minute on the Minute) Work: 1 Minute Rest: 1 Minute Rounds: 6 Benefits ...
Get The Most Out Of 1hr Using the 5 3 1 Method and Kettlebells
มุมมอง 108หลายเดือนก่อน
This video showcases the versatility of kettlebells, helping you make the most out of a 1-hour training session, even when you're pressed for time. In today's session, we'll use the Jim Wendler 5/3/1 method for the strength component, focusing on squats. Learn how to seamlessly integrate kettlebell exercises to enhance your mobility, activate key muscle groups, and add effective accessory movem...
Clean and Jerk
มุมมอง 46หลายเดือนก่อน
Start with the barbell on the floor, feet hip-width apart, and your grip just outside shoulder-width. Begin by performing a clean: drive through your heels to lift the bar off the ground, keep it close to your body, and explosively extend your hips and knees. As the bar reaches its peak, drop into a front squat position and catch the barbell on your shoulders in the front rack position. Stand u...
Dual Kettlebell Deadlift
มุมมอง 22หลายเดือนก่อน
The Dual Kettlebell Deadlift is a powerful exercise that targets your lower body muscles, enhances strength, and improves overall stability. In this video, we'll provide step-by-step instructions for proper setup and execution, ensuring you perform the Dual Kettlebell Deadlift safely and effectively. Benefits of the Dual Kettlebell Deadlift: Enhanced Leg Strength: Engaging in Dual Kettlebell De...
Kettlebell Grip
มุมมอง 8หลายเดือนก่อน
Proper grip technique is essential for maximising performance and safety during kettlebell training. In this video, we'll provide step-by-step instructions to help you understand and perfect various grip techniques, ensuring you get the most out of your kettlebell workouts. Benefits of Mastering Kettlebell Grip Technique: Enhanced Control: Proper grip technique allows you to maintain better con...
Strict press
มุมมอง 1หลายเดือนก่อน
Initiate the press by driving the barbell directly overhead, exhaling as you push upwards. Maintain a neutral head position and avoid arching your back to ensure proper alignment. Achieve full extension of the elbows at the top of the movement while keeping tension in your shoulders and upper back. Lower the barbell back to the starting position under control, inhaling as you lower it. Maintain...
Side profile split
มุมมอง 6หลายเดือนก่อน
Step one foot forward into a lunge position, ensuring the front shin remains vertical with the foot flat on the floor. The back leg should have a soft bend, heel slightly elevated, and weight distributed through the balls of the feet. The width between the legs should match your squat stance, and both feet should point forward for optimal stability and balance. To visualise from the side profil...
Split stance
มุมมอง 3หลายเดือนก่อน
Most people instinctively know which leg to lead with in the Split Jerk, but if unsure, performing walking lunges can help determine the preferred leg. The leg that naturally steps forward first will likely be the lead leg for the split jerk. To understand the split position, perform a walking lunge and hold the position. The front shin should be vertical, foot flat on the floor, while the back...
Split Jerk
มุมมอง 9หลายเดือนก่อน
The split jerk is a powerful lift that requires precise technique and coordination. Start with the barbell in the front rack position, feet shoulder-width apart, and grip just outside shoulder-width. Begin with a controlled dip by bending the knees, keeping the torso upright. Explosively drive the barbell upward using your legs, then split your feet into a lunge position, catching the bar with ...
Push Jerk
มุมมอง 5หลายเดือนก่อน
The push jerk is a dynamic lift that uses leg drive and a dip to propel the barbell overhead. Start with the barbell in the front rack position, feet shoulder-width apart, and grip just outside shoulder-width. Initiate the movement with a quick, controlled dip by bending the knees while keeping the torso upright. Explosively drive upwards using your legs, then quickly push under the bar, catchi...
Can you do a video of the kettlebell hip opener
Do you think that Front Rack KB Squats feels "heavier" than a barbell front squat? In my perception, a 2x24 kg KB Front Squat is a lot harder than the same weight at the barbell, maybe because of the core demand for stabilization. There are some knowledge about this equivalence? If KB squats with less weight could generate the same results as a heavier barbell?
I definitely agree KB front rack squats feel alot harder than barbell front squats. The load distribution is different when held in each hand as opposed to both hands supporting the one load. The core definitely has to work harder to remain stable and transfer power/energy efficiently.
Great content Bro, congrats 🤜🤜🤜
Appreciate it!!
What do you mean by targeting the biceps? Because when you say "korean dips target the biceps" it sounds like you are saying the biceps are doing the majority of the work in this exercise, which it does not. The korean dip still primarily targets the chest, triceps and shoulders. Although it is true that the biceps have to do slightly more work because of your arm being behind your back. This is not meant to be a hate comment, i'm just bringing this to your attention. (Slightly off topic, you got a great physique bro 💪🏻)
@Ryno_lifting_tips thanks brother! Yes more so highlighting the additional work the biceps will do in the Korean dip compared to regular dips 👌 (not stating its a bicep specific exercise)
Hello. Should i use a heavy kettlebell or a light one?
@@LucasPortilla ideally you would want to use a kettlebell that is relatively challenging to swing through the first 3 rounds, then become more challenging in the following 3. Definitely don't go too heavy to begin with!
@@TSFTraining Thank you, Bro!
I’m new to Kettlebells. They’d videos are PERFECT. Thank you
You're very welcome! let me know if there's any movements you would like to see covered and if I haven't already, I will make one for you. Happy training!
bro i tried this 2 days ago and until now my chest is still sore
If you find the full skin the cat uncomfortable or uncontrollable you can scale back to a tucked version, also sometimes referred to as a tick tock
@@TSFTraining yes i just did 1 rep of tucked skin the cat with my friends spotting me and I felt dizzy afterwards