Training
GET JACKED! With Coach Scott Umberger
This Week’s GET JACKED! – Scott Umberger is back with a workout article perfect for staying in shape over the summer. If you can’t always make it to the gym, you’re going to need a simple, effective way to stay in peak condition. Welcome to Kettleball Workouts 101 with your video professor Scott Umberger.
No Gym? No Problem.
Scott Umberger > GET JACKED!
Quote of the Week:
All life is a chance. So take it!
The person who goes furthest is the one
who is willing to do and dare.
– Dale Carnegie
I haven’t posting in a few weeks so I’m going to set you up with something special.. It was suggested that I provide video for you. What can I say, I got a Flip Mino HD and I’m addicted.
Here are some videos on cheap things to do when you don’t have a gym to go to. I’ll set you up with some more vids and ideas in the weeks to come.
Kettlebells are a bit more expensive at about $2 per lb. So they may cost you between 60-$120. You don’t need 5 of them. 1 or 2 will do and you can fit them in your trunk and work out in you bedroom, living room, even your office.
Today will be all about Kettlebells (KB). I don’t want to give you too much to watch at once.
Note: Hover on the 
symbol to see pop-up video examples of each lift
Kettleball Lift
- KB Swings Chest up drive the hips
- 3-5 set of 20 reps
- Front Squat with KB. Depends on how heavy the KB’s are in regards to sets/reps.
- 3-5 sets of between 6-15 reps.
- Goblet Squat with KB.
- 3-5 sets of 10 reps.
- KB Push Press Variations
- 3-5 sets for 4-12 reps..depending on weight
- KB Push up. Push Press combo
- These suck so 3-4 sets of 10 reps should be enough
- 1 Arm Military Press variations.. w/ KB
- 3-5 sets of 6-12 reps
Olympic Lift Variations
For these lifts I would suggest 3-10 sets and keep reps under 8ish. I typically recommend under 6 reps but with KB’s it depends on the weight.
2. KB Clean
- rotate the bell around your wrist. Don’t allow the KB to flop
4. KB Snatches
- This lift is advanced and hard to do correctly. My form isn’t perfect.
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Scott Umberger is the owner of Umberger Performance and can be reached through his website or email at scottumberger@gmail.com
Scott Umberger has worked with high school, college (athletes from 20 different NCAA schools), and professional athletes(MLL, NHL-ECL, MLB, CHL, NFL, NBA, World Championship Games, and Arena Football I & II), 3 All-Americans (track, swimming, hockey), a Biletnikoff Trophy Winner (top DI Football Receiver), 2 Hobe Baker Trophy Finalist-top 3 and top 10 (Heisman Trophy of College Hockey), a top 10 NCAA scorer in Men’s Hockey, a member of the USA U-22 Woman’s Team, FINA Master World Championship Qualifying Swimmer, current Olympic Hopeful Javelin Thrower, ECAC/IC4A qualifying track hurdler.