A Creative Workout For Anyone With Some Space

by Kilo on April 27, 2011


Throwing a javelin

During the best kettlebell workout post we talked briefly about the benefits of getting creative from time to time with our workouts. What has become stale can get a good jolt if we change something up slightly. But for today’s creative workout I want to just talk about doing something totally different.

Not same but different. Just different.

Like throwing something.

Think about the hammer throw, or the discus, shot put, or javelin, or the stone heave from that scene in Braveheart, or the keg toss that you’ve probably seen Mariusz Pudzianowski doing in the World’s Strongest Man competitions.

There’s got to be something to it. Grab something heavy and then see how far you can heave it. Throw it overhand, underhand, or from the side after a few twirls. Throw it backwards over your head.

Use a kettlebell, an atlas stone, a rock from the garden, a dumbbell, or anything else that fall towards the center of the earth when you let go of it.

Mark off a distance and try to beat it. When you beat it, that’s a PR.

If you’re wondering how often you should do this, I would first suggest getting rid of the word “should.” This is only if you think it sounds fun or if you’re looking to shake things up a bit.

After that, I’d simply say do it as often as it’s enjoyable. You can’t do it for high reps if the weight is heavy, and I rarely throw for more than five minutes. I can’t.

And I hope it goes without saying–do this somewhere where you have enough room. Don’t compete for space. Put the kids and the pets away and make sure you’re not going to send some strength training implement through your living room window.

{ 5 comments… read them below or add one }

Fred Blue April 27, 2011 at 2:18 pm

You sir need to expose yourself to the Heavy Events associated with any Highland Games. Especially if you are interested in throwing heavy objects (stone putting, weights for height, weights for distance using the same mass as small children, Scottish hammer tosses, and the fan favorite caber tossing.)

If you ever consider it, most highland games have a novice division for anyone that wants to try out the heavy events.

I also love the farmer’s walk events and the one that you showed above (keg toss). Seriously, all of this such a blast.


Kilo April 27, 2011 at 2:31 pm

Fred, I’ve been listening to Dan John talk about the Highland Games for so long. You are absolutely right. I’ve got to get into it. Thanks for dropping in.

Have you ever competed?


Fred Blue April 28, 2011 at 8:08 am


I started 2 years ago and have competed in 6 or so games. I have a good group of local athletes that are willing to help the old guy (I am 44) on the field. I just love throwing heavy objects and getting stronger! BTW, I do have some Scottish blood, but it is not a prerequisite to competing.


Kilo April 28, 2011 at 3:34 pm

That’s so great. I used to play the bagpipes. This is making me wish I hadn’t sold them!


Patrick Tracy April 27, 2011 at 3:53 pm

It’s exactly for this sort of thing that I created a “slam bag” filled with recycled rubber. It’s amazing how difficult throwing something heavy (even 30 pounds) is, because you’re asking your muscles to accelerate something as hard as they can each time. Good stuff. Of course, as an old shot/discus guy, it’s something that I’m into. Looking forward to more sunny days, so I can get out in the back yard and throw more often. (videos of said foolishness will someday follow)


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