If anyone every told you Kettlebells make you strong you would probably disagree. Well, I agree 100 % and here's how you do it.
SWINGS
5 Min set, 1 min heavy bell double handed, 1 min alternating, 30 sec one hand, 30 sec other hand, 30 sec double handed leg in then 1 min full circuit moving legs from side to side (this move really strengthens the forearms and obliques)
FIGURE 8 WITH HOLD/SQUAT
3 mins, one min just the figure 8 hold then 2 mins adding a squat, here is a one min video example.
http://www.youtube.com/watch?v=comykI9Mhfc
CLEAN AND JERKS/PRESS/PUSH PRESS
4 Min set switching at 1 min or 2 min mark
JERKS ONLY OR SNATCHES
4 Min set switching at 1 min or 2 min mark
Here is a sample of my Jerks, these are with a 24 kg bell, like I said before not everyone can Jerk a kettlebell so they can snatch instead.
http://www.youtube.com/watch?v=vw7TqUytvJs
SQUAT COMBO
1 Min, 30 sec drop squat 30 swing squats x 3 rounds
https://www.youtube.com/watch?v=pM3EmYW3RVo
SWINGING DOUBLE ROWS AND HIGHPULLS
1 Min set, 30 sec swinging rows into 30 sec highpulls x 2 rounds (this is amazing for your upper back and shoulders)
http://www.youtube.com/watch?v=k_-kHkVURpc
SWING SNATCH COMBO
4 Min set, switching at 1 min or 2 min
http://www.youtube.com/watch?v=mirMEVJp8JY
RENEGADE ROWS WITH PUSHUPS
5 Pushups, 5 Rows Right, 5 Pushups, 5 Rows Left
https://www.youtube.com/watch?v=CycXeFdFPYQ
DOUBLE BELL OVERHEAD SIT UPS
1 min set laying on your back, both arms straight holding your double bells, sitting up keeping your legs straight.
https://www.youtube.com/watch?v=rhqZSLDHlDc
Give all this a try or incorporate it into your regular training program. For more Kettlebell moves checkout my Youtube Chanel.
#livelearnpasson #driven #strongher #elitefts #kettlebellsrock
