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.

 

 

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.

 

SQUAT COMBO

1 Min, 30 sec drop squat 30 swing squats x 3 rounds

 

 

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)

SWING SNATCH COMBO

4 Min set, switching at 1 min or 2 min

RENEGADE ROWS WITH PUSHUPS

5 Pushups, 5 Rows Right, 5 Pushups, 5 Rows Left

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.

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