It is our final workout in this series aimed at helping you develop strength, stability and mobility from the ground up. We began our training with balance and long range of motion exercises, moved on to core strength and lat engagement and then learned the bent press. These exercises are the foundation of a strong mind and body, they demand that you use them both equally, stay focused and persevere. This series has been a look into the exact training that I have been doing since my broken foot has healed and I am able to train at full capacity again. My ultimate goal is to lift the same that I was able to before injury, to have the same range of motion and not get hurt. For me, this also means that I will avoid running on hard surfaces with minimal shoes as this is what caused the injury in the first place! This is fine for me, as I prefer sprints on the beach or in the grass to long runs on the pavement. My highly energetic puppy may not be as happy, but she was really sad when my foot was broken and I couldn’t walk her at all! At least now we can go for our walks along the beach and she can chase the squirrels along the way. She can even join me for a workout of sprinting in the park.
In today’s video, I am going to move into the power phase with kettlebell swings. We will progress gradually from mobility to strength and then power. With the exception of a few light kettlebell cleans, we haven’t used the power phase yet in this series so get ready to turn up the heat. We will rehash some of the moves from the series, add in a few more and hit those swings. I will be using just a single, mid weight kettlebell for this workout. We will start gradually, the first round is just a warm up to gain mobility and load your body with some weight. The second round will be preparation for the final round, which will be the most challenging. The idea behind this entire series of videos and also these progressions is to build the mobility needed to allow you to lift to your potential. In order to lift to your true potential, you will need to develop the right balance of flexibility and tension in your muscles. It is my experience that the majority of people can’t lift to their potential not because of a lack of muscle strength, but because of too much tension. This is why we hammer the mobility and then move into more technical and power phase lifts. If you work the progressions properly, you will be amazed what you can do, and the more you do when you train, the faster you will see amazing results.
Today’s Workout
Round 1
Fifteen Deadlifts
Twelve back squats
Eight back stepping lunges per leg
Twelve Bent rows per hand
Twelve push press per hand
Round 1
Eight one leg deadlifts per side
Eight rack squats per side
Eight Racked lunge to balance per side
Ten Alternating bent row per hand
Twelve push press per hand
Round 1
This final round is tough. Take a long enough break to where your heart rate recovers. Once we pick the bell up, we won’t put it down until the end of the workout.
Twenty alternating kettlebell swings
Twenty alternating cleans
Five consecutive bent press per hand
You can perform this workout frequently and because of the variety of movements, you will take a long time to adapt to it. This means you can come back to it time and time again and always see improvement and results. Thank you for joining me for my workout, I hope you enjoyed getting back into shape with kettlebells!
Peter Hirsh
