This is one of my favorite workouts I have ever done for Kettlebell Movement. When it comes to developing and demonstrating strength, lifting heavy things overhead has always been the hallmark. In order to maximize one’s overhead lifting potential, they must perfect everything else first. To be your best you will need strength, flexibility, stability and a highly refined understanding of ultimate efficiency in movement. Building this kind of strength is extremely rewarding because it helps your body and mind on so many levels. It will benefit you in ways that very few other forms of exercise can come close to and in very little time.
For today, grab two bells that are on the heavy side. We aren’t going to go extremely high in the rep count with each lift and will move slowly enough to recover our heart rate so our concentration is top notch. With that said, there will be a significant cardiovascular impact from this workout because of the heavier weight, people often don’t expect that!
Todays Workout:
5 consecutive kettlebell cleans per hand
Two rounds
5 consecutive kettlebell jerks per hand
Two rounds
5 consecutive bent presses per hand
Moving up in weight…
10 alternating clean and bent press per hand
Five consecutive dead snatches per hand
Ten alternating dead snatches per hand
If you are struggling with the technique when perfroming any of these moves, just use a lighter weight and watch the instructional videos associated with them. Watch my form closely throughout the workout to get cues as to how to lift with maximal efficiency. Overhead lifting is possibly the best thing you can do to develop core strength, total body flexibility and also excellent posture. By putting heavy weight directly overhead, one becomes acutely aware of their bodies’ plumb line and training like this will keep you on that plumb line all day. Keep practicing these moves, as they will develop super human strength and in no time at all you will be able to do things that you never thought would be possible.
