Dreading getting up and going to the gym? Well you’re not alone. Introducing “The Judo Kettlebell Ippon Seoi Nage Workout”. All you need is a couple of tools to get you started. Try it out and be surprised at your transformation.
Here are the tools you need to begin the workout.
1. Kettle-bell. A kettle-bell is a cast-iron weight used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. Kettle-bell come in various sizes. (pick one that is comfortable to you.)
2. Obi. The Obi is the belt used in martial arts where a gi uniform is needed. The Obi comes in several colors, but for this exercise who cares :).
Here are the tools. The kettle-bell and Obi.
Here you wrap the Obi around the handle of the kettle-bell.
Step 1: Grab the Obi with your left hand. Wrapping the Obi securely onto your left hand. Grab the kettle-bell with your right hand.
Step 2: Step in as you would a right Ippon Seoi nage with your right foot. You swivel back on your right foot, turning 180 degrees. Your back will now be to the kettle-bell. Lift kettle-bell with right hand as you simultaneously pull (kazushi) with your left hand.
Step 3: Bring the back foot (left leg) even with your right. Your feet should be shoulder width apart. You lower your body down into a squat position. Your bring the kettle-bell tight to your right shoulder, while continuously pulling the Obi taunt with your left hand.
Step 4: Maintaining control of the kettle-bell and Obi. You explode up to a standing position onto your toes. You will feel the load on your shoulder, arm, back, core, quads, and calf muscles. Finally you return to the starting position. You lower the kettle-bell. Do not let the kettle-bell touch the ground, repeat step one through four.
Do two set of ten reps. Alternate sides in between reps. This exercise will help you with your foot work, as well as strength and conditioning training. Start with a light kettle-bell, (trust me it gets heavy as you do more reps). If you don’t have a kettle-bell you can use a dumb bell and a belt.
Well I hope you give it a try. Let me know how it works for you. More kettle-bell drills to follow. Time to cool from the inside out. Workout, drink be merry.