21-Days to Kettlebell Training for Beginners

Day 4 Safely lifting the kettlebell with a squat

The following is a summary of day 4.

 

  • Deadlift means that the weight starts dead on the ground and is then lifted
  • Dead means that the weight is not moving
  • Shoulders high and hips low with the squat while pushing the hips toward the ground
  • Maintain good aligned between the three joints during the squat
  • The knee is a hinge joint that only flexes and extends
  • Don’t reach out for the weight
  • Protect the spine during lifts with a rigid structure
  • Perform the hang lift to work on flexibility and range
  • If the shoulders come low while the hips stay high then you are not squatting but hip hinging
  • Range and technique before weight and reps

 

Task

Your fourth task is to complete several sets of the squat dead lift as per below.

 

Warm up first.

 

If your form and technique is already close to good then perform 8 reps of the dead lift otherwise regress to 4 reps of the hang lift.

Perform the reps on one side and then rest for 15 to 30 seconds or do 1 minute of mobility work like for example some dynamic pigeon, kneeling hip extensions (focus on working butt to the ground), or reverse lunge and pulse with arms overhead. After the rest you perform a set on the other side. Perform 8 to 12 sets in total.

 

If you’ve used your rest time for mobility work then you’ve already done your stretching for the day, otherwise, end with some stretching.

 

Submission
You can film your squat dead lift for feedback. Submit your video in any way possible. See the bonus lecture for suggestions.

 

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