Hey Folks. For those who have access to a heavy bag and kettlebells, just thought id share this with you.
This past couple of weeks Ive been doing alot of Heavy Bag work for conditioning. 10-12x3 minute rounds. In between rounds I was using a dumbell for swings/snatches etc. Then I had a bit of a brainwave (dont happen too often! :)). I managed to convince the gym owner to let me bring the kettlebell into the gym and I did the following:
I followed the 10x10 routine outlined by Ross Enamait. So I threw 10 straight punches as hard as I could, immedeatley after this I did a 1 handed swing the kettlebell, and at the top of the swing did a sort of upright row,so you basically pull the bell towards you, obviously not right into your face, but im guessing most of you get the idea. I did 3 reps each hand and after 10 rounds (which totals 100 straight punches and 30 of this new (to me) kettlebell drill) my whole body was fried! I mean I usually do a heavy bag routine, and while my triceps and chest feel it, I dont get any feeling from the opposing muscles, they did this time!
I suppose you could do this with a dumbbell, but the inward pull at the top just doesnt feel the same! It doesnt have the same feel as when you are pulling back against the kettlebell. I suppose this is one of the few movements where you really do need a kettlebell! This movement felt great tho as I felt I was really mimicking the reverse motion of the punches I was throwing!