Today we are doing a workout that uses pushing and pulling muscles, one of my favorite combinations. Kettlebell swings work great with pushing exercises of all descriptions and today we are combining it with presses. While swings will work your grip and pulling muscles, the pressing will let your grip rest and work new muscles all while keeping the heart rate up. Today’s challenge is all about strength endurance using this wonderful combination of moves without putting the bell down once. I am using a rep count of ten swings and ten presses for ten rounds, the swings are alternating swings and the presses switch hands with every round. This should help to cut down on excessive muscle fatigue, as each arm can rest between press sets and the alternating swing will conserve your grip strength.
Grab a medium weight bell for this drill, and get ready, when we start we don’t put the bell down ’til the end!
Challenge:
- Ten alternating swings
- Ten pushpress (non dominant hand)
- Ten alternating swings
- Ten pushpress (Dominant hand)
This is a quick drill that you can use as a fun challenge and compete with a friend. Post the weight that you used and let us know how the challenge went. This isn’t the first and won’t be the last push/pull challenge we do on Kettlebell Movement, so practice up and you’ll be a pro by the time we deliver another one!
Peter
Great workout!