kettlebell training with intent
It was 2014 when I first start kettlebell training. The rest is history.
I quickly realized how challenging it was to handle and it humbled me quickly. I’ve always been a fitness enthusiast and driven by challenges. So, naturally I wanted to improve my technique. From that day on i became obsessed with trying to figure out how to master the kettlebell. Fast forward to 2022 I’m more in love with the Kettlebell and all of it’s amazing benefits that I decided to become an RKC instructor I did so in 2021 under the amazing coaching and programming provided by my coach Hunter Crine. I achieved this Certification in Puerto Rico with almost 30 other attendees along side RKC Master Coach Darius Gilbert who guided us through the process. He’s one of a kind.
Wendel wearing the Reign Tech Short Sleeve and 7" Mako Tech Short.
In order to progress without getting injured and benefit from the stress you're causing while using kettlebell’s, your training has to vary from low to high training days, as well as include some sort of mobility. This will give you the most bang for your buck and allow you to get stronger and faster without getting injured. Your main focus when using kettlebell’s or any other piece equipment should be quality over quantity.
Wendel wearing the Reign Tech Short Sleeve and 7" Mako Tech Short.
Training with intent has not only allowed me to grow in my own training but this has also helped my clients achieve things they never thought were possible.
The program below can be used by a beginner or an intermediate.
(Light Intensity ) Single Bell
Beginners: Men 16kg / Women 8kg to 12kg
Intermediate: Men 24kg / Women 12 to 16kg
Activation: Halo, Arm Bar, Prying goblet squat, Copenhagen side plank
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Two arm swing 5 x 10
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Push-up 5 x 10 Men / 5 x 5 women
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TGU to Elbow 05 eccentric) 5 sets 5R - 5L
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Goblet Squat 5 x 10
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Plank 5 x :40
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Goblet March 5 x :20
(Hard Intensity) Double Bell
Beginners: Men 16kg / Women 8kg to 12kg
Intermediate: Men 24kg / Women 12 to 16kg
Activation: Halo, Arm Bar, Prying goblet squat, Copenhagen side plank, Two foot pogo
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Dead stop swing (2 - 3) 3 x 10
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Kettlebell Complex: (2 -3) x 3 Cleans - 3 Squats - 3 Presses
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Kettlebell Windmill (2 - 3) x 3R/3L
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Kettlebell Complex: (2 - 5) Cleans - 5 Squats - 5 Presses
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SA Swing (2 - 3) x 5
Wendel Galdamez is a well-known trainer in New York City specializing in helping people from all walks of life improve their lives by way of fitness. An Ambassador for Rhone, you can find him training clients and groups at the Independent Training Spot and if you're looking to add some workouts into your own routine (especially those with plenty kettlebell work), you can find plenty of flows on his Instagram.
