No Excuses workout 7

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Having a target number for a session will always keep you focused – but there has to be more than just reaching a number. This month’s kettlebell workout also teaches you how to work the right muscles when exercising, and it’s in a style known as pain assisted learning (PAL). Think it sounds nasty? It is, but it's also seriously effective.

The workout

Use a 24kg kettlebell and some Liquid Grip, which will help to stop the bell from slipping from your hands whe you sweat. For sets and reps you’ll follow the ladder system. The first exercise is ten reps of the goblet squat, flowing into 20 reps of the double-handed swing. Continue going up in blocks of ten until you reach the target round of 100 reps.

The exercises

Goblet squat This is fantastic for teaching good squat mechanics. The emphasis here is to target the quadriceps during the squat.

  • Keep the bell high, holding one side of the handle in each hand.
  • Most of your weight should go through heels as you lower.
  • Aim for your elbows to touch your knee.
  • Pause for a count of three at the bottom.

Double-handed swing This move really work your hamstrings, providing you keep the bell close to the body. Avoid swinging below the knee joint at all times.

  • Keep your chest up and arch your back throughout the swing.
  • Drive the move with your hips, not your arms.
  • Don't let the bell come above your chin.
  • Avoid bending your knees.
  • Rock back on your heels to target the hamstrings

Penalty If the bell touches the floor at any time throughout the workout (no resting it on your feet either!), the penalty is a combo of kettlebell handstand press-ups for max reps, going straight into 12kg kettlebell renegade rows (press-up with row each hand counts as one rep).
Andy McKenzie is a UKSCA accredited strength coach and the strength and conditioning specialist for Kinetica Sports and male grooming company Poised, as well as being a sponsored athlete with Liquid Grip. For more of Andy's workouts visit

Andy McKenzie

Andy McKenzie is a UKSCA accredited strength coach, and a strength and conditioning specialist.