It’s Friday workout day here at Kettlebell Movement! Today we are going to do four, four minute sets with increasingly more challenging exercises. Each one is meant to prepare you for the next round as the session progresses. You should only need a single kettlebell for this workout, I am using one approximately 25% of my bodyweight (53lb/24KG). None of these exercises are easy and therefore I recommend staying with a medium weight bell. Make sure you have practiced with my turkish getup video, as well as the swing, clean, snatch, windmill and overhead squat before you perform this workout. It would also help to practice the juggling lesson and workout for the later rounds! The pace that we will be training today is too fast for learning these moves for the first time. Use the learning videos to develop excellent technique and then you can follow my guidance as you participate in the workout.
Round One:
Turkish Getup
(Alternating hands with swing switch)
This TGU is performed from the top down, so clean and press or snatch the weight overhead, perform a top down and back up TGU then swing-switch and repeat on the other side.
Round Two:
Rack Squat to Press
(Alternating hands with swing switch)
Use the squat to assist the pressing movement to the overhead loaded lat position, keep your back flat as you squat and don’t let it arch when you get overhead.
Round Three:
Snatch to catch to windmill and overhead squat
(Alternating hands with swing switch)
You don’t have to do the snatch to catch if you aren’t comfortable with the move yet or if you are in an area where dropping the bell isn’t ideal. This is a wonderful back and forth movement using strength, power, endurance and flexibility.
Round Four:
Clean to catch, snatch to catch
(Alternating hands with a swing switch with a flip)
The final round is the most challenging. Keep your eye on the bell and persevere! This round consists of a clean to catch, snatch to catch followed by a swing switch with a flip. Proceed with caution and feel free to regress the movements and take out the throw and catch in each move if you like.
I have to admit, I was a little worried about dropping the bell in the final round and I think having the camera on me actually helped me focus. I certainly didn’t want to have to start again and really didn’t want to drop it in the workout. Fortunately, I got it the first time without a problem. I recommend performing this workout on grass or sand so that if the bell does get away from you, it won’t bounce back and land on your toe. The biggest take-away from this workout is that training your body and mind to be stronger and healthier can be a very fun experience.
Thank you for joining me, Peter Hirsh
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