Welcome to Encinitas, Ca. For your Friday kettlebell practice! Today, we are going to embark on a series of fat burning kettlebell progressions that will get you started with the basics and work our way gradually toward some high output training. It may not seem all that difficult at first, but we will progress through the basic kettlebell moves until we give it our all in the final rounds.
I am using a single kettlebell for the entire session, for me, a two-pood (seventy pound, or about one third of my bodyweight) bell is perfect. You may wish to start with a lower weight bell in proportion to your bodyweight, depending on your skill and experience level. Make sure you are completely warmed up before you begin as I won’t be doing a warm up in this video. Your warm up should include dynamic range of motion in your hips and your shoulders to prepare for eventual overhead lifting.
One arm swing
Ten reps per hand, consecutive, starting with non dominant hand.
Ballistic Cleans
Ten reps per hand, consecutive, starting with non dominant hand.
Dead Cleans
Ten reps per hand, consecutive, starting with non dominant hand.
Alternating Cleans
Twenty reps total, with twenty swing switch transitions.
Clean and push press/jerk
Ten reps per hand, consecutive, starting with non dominant hand.
Ballistic clean and push press/jerk
Ten reps per hand, consecutive, starting with non dominant hand.
Dead Snatch
Ten reps per hand, consecutive, starting with non dominant hand.
I look at this workout as a series of gradual progressions that bring you gradually to the king of the jungle, the dead snatch. If you haven’t heard me say it before then I will say it again, I love the dead snatch. While the weight being used is quite heavy, I am suggesting a medium heavy bell, not a heavy-heavy bell. This is because the rep count is quite high and you will be putting the bell overhead thirty times per hand. However, try not to use too light of a bell as they don’t teach the movement as well and won’t provide you with as much all around benefit. I hope you enjoy this workout, if you are in a time crunch, this circuit will provide you with an awesome workout in a very short time. You will get your heart rate up, develop some good motor patterns and be sore the next day! Keep up the good work and have fun getting stronger!
Peter Hirsh
