Welcome to your Friday workout here in sunny San Diego with Kettlebell Movement. Today, one of my clients will be showing off her kettlebell skills with a very long list of exercises that are going to build strength and power! I will be covering a lot of different exercises so keep up. Feel free to use pause and rewind at any time if I go a little too fast for you. My participant today, Mrs. Wendy, is quite an experienced girevik, so we won’t need to slow down for good form. We are just going to go for it, turning a high volume workload into a short but highly effective practice that is going to challenge your body on many levels. Use the weight that is right for you, and feel free to warm up before you begin. You will only need two kettlebells, a heavy bell and a lighter one.
Goblet squat
Ten reps. Use the lighter bell and move hips down with a flat back.
Two handed swings
Ten reps. Use the heavy kettlebell, we are using a 53lbs in the video!
Rack squat
Five reps per hand. Much like the goblet squat, just with a slightly uneven load.
Two handed swings
Ten reps
Squat to press
Five reps per hand. Use a little bit of leg strength from the squat to drive the bell overhead.
Two handed swing
Ten reps.
Overhead squat
Five reps per hand. Move hips down with a slight rotation in your midsection
Two handed swing
Ten reps
Sots press
Five reps per hand. Use the light bell, these are very tough!
Two handed swing
Ten reps.
This is the final part of our workout, repeat this final set of deadlifts and push presses three times!
Deadlift
Ten reps.
Push press
Ten reps per hand. Drive the bell overhead with the hips and shoulders and lockout at the top.
This was a gradual progression of exercises mixed in with some wonderful kettlebell swings for good measure. Workouts like this will challenge every muscle in your body, as well as your coordination, cardio and strength endurance. Training like this will build amazing real world strength and provide more benefits in the time spent than any other way of training. Weight lifting will give you benefits that no other exercise can, and full body lifting like you did today is the most beneficial of all. I hope you enjoyed our workout together, and lets give a big thanks to Mrs Wendy for being such a great participant. I will see you next time on Kettlebell Movement!
Peter Hirsh
