Hulk Out: Bell Ringer

Kettlebells. Yep, we’re using them.

Whether you’re tight on time or limited in space, kettlebells are a great go-to for quick and easy workouts at the gym OR at home. These odd shaped weights are perfect for momentum-based workouts.

If you don’t have one or don’t have access to one, don’t fret. GORUCK sandbags can work in a pinch or with a bit of creativity, your full loadout ruck will do great.

The Bell Ringer is technique driven and meant to be performed as a circuit. Feel free to blast through this workout. Again, you won’t need much for this particular workout – weight and space. That’s it.

If you’re familiar with GORUCK events, then you know that your ruck is your greatest asset as well as the Cadre’s preferred torture device for PT. With the Bell Ringer, you’ll get a taste of what that’s like by using only a kettlebell throughout the entire circuit. Choose your weight wisely and NO SWITCHING WEIGHTS MID-CIRCUIT!

Stay strong, keep breathing, and get swingin’.
-HulkE

What you will need:
Foam Roller
Rowing machine or jump rope
Kettlebell

Warm-Up:
10 minutes of foam rolling

3 sets of 500m row (1 minute of rest between sets)
OR
5 minutes of jump rope

Workout:
5 exercises, 10 reps each exercise, 6 sets
1:00 – 1:30 minute rest between sets

Alternating Kettlebell Push-Up

• Lay the kettlebell on its side so that the handle portion lays it flat against the ground.
• Start with your right hand on the kettlebell, go down, push-up while quickly switching hands and repeat with left side until your right hand is back on the kettlebell. That’s one rep.

Kettlebell Overhead Press

• Cradle the kettlebell with your hands around the rounded part (not the handle).
• Start position is at chest level.
• Press the weight overhead then back to the start position. That’s 1 rep.

Russian  Kettlebell Swings

• Keep your back straight throughout the exercise.
• Have your legs at shoulder width apart.
• Explode through the hips and raise the kettlebell up to shoulder height then in a controlled motion, lower the weight back down to the start.

Sumo Squat with Kettlebell

• Have your legs slight wider than shoulder width with your toes pointed at a 45-degree angle.
• Keep your back straight throughout the exercise.
• Use an overhand grip with both hands to hold the handle.
• Go at a 30X1 tempo (refer to GORUCK’s Guide to Tempo Training)

4-Count Flutter Kicks

• The start position is both feet 6 inches above the ground.
• Keep your legs perfectly straight and toes pointed throughout the exercise.
• Cadence is a 4-count: 1, 2, 3, (rep #). Perform until all reps are completed.

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HulkE

Account Supervisor - PR Manager at Kathy Casey Food Studios - Liquid Kitchen

***Disclaimer*** I AM NOT A CERTIFIED PERSONAL TRAINER! The advice, suggestions, and recommendations that I give are based upon my experiences as a gym-junkie, a regular gym attendee, and someone who has spent a good chunk of their life performing heavy lifts. You have been warned. With all that being said...hello! My name is Erwin and for as long as I have been alive, my name has been butchered a lot and I have always lifted heavy. For brevity, thankfully to this awesome yet dysfunctional family...I've earned the nickname "HulkE." Throughout life's many twists and turns, I've always found myself at a gym...lifting something heavy. I believe in Henry Rollins' respect for Iron. It is my zen. Always has been. I'm strict in following proper technique (as best as any given body can do without failing). You're safer off that way, you're not cheating your muscles or yourself from any work involved, and your body won't hate you as much. I'm able to press my numbers based upon years of sticking to technique, staying dedicated to "Stronger than the you of yesterday," and never giving up. I'm not a certified personal trainer and have been on the fence regarding that for years now. Maybe this will help me decide...so without much further ado... Welcome to HulkE's Hulk Out section!

Latest posts by HulkE (see all)

• Hulk Out: Back Day - May 21, 2014
• Hulk Out: Bell Ringer - May 14, 2014
• A Special Message from Cadre Bert - May 12, 2014