Golden Eagle Workout

The barbell bicep curls are performed slow on the way up and slow on the way down, try not to use momentum, if you find yourself using momentum with the curl you can be fatigued and need rest, or you have chosen a weight too heavy for this workout.

With the wide grip your elbow are out and away from the ribs, with the neutral grip the elbows are pressed into the side of the ribs, with the close grip your elbows are in-front of your ribs.

Keep everything locked out during your reps, your stance should be just outside hip width. Keep the wrists straight to prevent wrist problems and a kink in the line.

Keep the elbows where they started during the rep as much as possible. Look ahead, not down.

The kettlebell combo consists out of the dead swing clean, strict press, overhead squat and overhead reverse lunge all to be performed one after the other.

I’ve written quite a bit about the overhead lockout, you can click on the link and read the article for more details on the kettlebell overhead lockout which is used in the strict press, overhead squat and overhead reverse lunge.

You’ll perform the combo 5 times on each side, the kettlebell starts dead on the ground with each start of the combo, clean it up with a swing clean and strict press it up, leave the kettlebell up with a good lockout and perform a squat, from there, adjust the feet for a reverse lunge, keeping all the weight on the front leg, pressing the heel into the ground the whole time, using the back leg only for balance, lightly tapping the back knee on the ground, coming back up and returning the kettlebell with the same movement you cleaned it up.