I chose the name Golden Eagle for this workout as the Golden Eagle is a swift-flying, majestic bird, and so is this workout. You’ll need a barbell and one kettlebell for this workout.
The workout targets:
- biceps (several angles)
- quadriceps
- gluteus
- deltoids
- abdominals
Assisting:
- latissimus dorsi to pull the shoulder down into it’s socket
- triceps to lockout the elbow
- teres minor, to help hold the humeral head in the glenoid cavity of the scapula
- trapezius (inferior region), to depress the scapulae
- rhomboids, to push the chest out
The exercises are:
- 3 wide grip barbell bicep curls
- 3 neutral grip barbell bicep curls
- 3 close grip barbell bicep curls
- 5 sets of kettlebell combo on the left
- dead swing clean
- strict press
- overhead squat
- overhead reverse lunge
- 5 sets of kettlebell combo on the right
- dead swing clean
- strict press
- overhead squat
- overhead reverse lunge
Repeat for 8 rounds or adjust accordingly.
For the warm-up and as part of the workout we did:
- 100 jumping jacks
- 30 surrenders
- 50 chest push-ups
Benefits of the workout:
- working a muscle group normally not targeted much in kb training, the biceps
- flexibility
- mobility
- range of motion
- stability
- shoulder strength
- quad strength
This is not a fast workout, it is to be performed with control and slowly to take advantage of what this workout can offer you.
Barbell bicep curls
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.
Kettlebell combo
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.
Video
Full video of the workout can be unlocked below.
Results
Keep track of your results and post them below.
