Once you have mastered all of the basic moves, kettlebell and functional lifting becomes a lot of fun, and the versatility becomes more and more apparent. Today, I am going to show you a fantastic routine that can be performed by anyone who is competent with swings, cleans and snatches. This practice will also require proper shoulder stability and mobility. If you are struggling in this area, feel free to use a lighter weight for the exercises that require you to move under the weight, the windmill and overhead squat.
This routine that I am doing today is a fantastic way to use everything that you have learned so far in one series of endurance progressions. As the set goes on, the exercises will get more challenging and require more flexibility. I will not be putting the kettlebell down for the entire duration of this workout, which will allow you to drive your heart rate up but also pace yourself as need be. By using the rack and loaded lat position to catch a breath or two, you can rest and bring the heart rate down with each rep. Also, because we are alternating hands by utilizing a swing switch on each exercise, we will prevent excessive muscle fatigue, especially in the grip.
Grab a medium weight bell for this session, one that you can maintain for long periods without much rest, I am using a bell approximately 25% of my bodyweight.
Today’s Workout
- Eight one leg deadlifts consecutive per side
- Twenty two handed swings
- Six per hand Alternating cleans with swing-switch
- Six per hand Alternating clean&push press with swing switch
- Six per hand Alternating clean&push press to windmill with swing switch
- Twenty alternating swings
- Eight per hand alternating snatch with swing switch
- Six alternating snatch to overhead squat
That is a lot of volume without putting the bell down once! This workout is designed to start you off slowly, and then progress you through a series of mobility exercises that get more challenging as you get warmed up. By the end, you are using the snatch to overhead squat, the ultimate in power, mobility, and at that point, endurance. These exercises will have a direct impact on every interaction you have with the physical world. From increasing your ability to manipulate the world around you, to standing taller and improving your posture. A free flow of exercises in succession like this can only be accomplished after you have nailed the basics but free style training like this makes all that investment so worth while. There are infinite ways you can build off these basics making small changes that have a massive impact. Thank you for training with me today!
Peter Hirsh
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