ACTIVE RECOVERY

Waist orbits

halos

Active recovery
Do NOT neglect an acttive recovery during your exercise routine particularly for major muscle groups.
An active recovery is a short, 10-15 second interval in betweeen major exercise sets.  Other exercise routines that utilize this type of high intensity interval exercise include Tabata and HIIT (high intensity interval training). 

For kettlebells, there are three main exercises I use to break up the high intensity kettlebell workout: Figure 8's, waist orbits and halos.  You can also add shrugs, stretches, etc. during less intense uppper body exercise if you wish.  

​Typically I do 8 reps in each direction - you may like more.

Figure 8's
Weave the kettlebell between you legs so it makes a figure 8 between your legs, crossing in the center between your legs.  Do 8 reps, then reverse the direction and do another 8

Cautions

• Back is flat.
• Core is on, supporting the lower back. 
• Head is up - try not to look at the kettlebell - know where it is!
• If you drop the kettlebell, MOVE YOUR FEET!! The floor will take the impact much better than your feet/toes. 
• People get in a habit of starting in one direction, try starting in the other direction.  Suprisingly difficult!

If you want more

• Make the figure 8 bigger, wider.
• Make the figure 8 tight around your ankles and FAST

Waist orbits 
​Holding the kettlbell by the handle, rotate the kettlebell around your torso, changing hands in front and again in back.  

Typically do a set of 8 in one direction and then reverse the direction of rotation for another set of 8

Cautions

• If you drop the kettlebell, MOVE YOUR FEET FAST!!

If you want more

• Go faster, wider.

Halos 
​Deceptively simple sounding, hold the kettlebells bottoms up (weight is up, handle down), and circle your head.  The kettlebell is bell-up in front of your face and bell-down behind your head.
Try to keep the kettlebell at the same height around your head and low enough that you can look through the handle as it passes your face.
Again, do at least 8 reps in one direction and then do the same number in the reverse direction. 

Cautions

• Get the kettlebell low enough - LOOK THROUGH THE HANDLE!
• Don't hit your head - it hurts a LOT!

If you want more

• Go faster.