Strength and Mobility with kettlebells, one tool, several goals met. The following workout I put together to meet several goals in one, have a go at it and post below.
- chest press
- shoulder press
- bent over row
Complete all on the left side and then do the same on the right side, complete 4 rounds in total. You want to pick the heaviest weight you can complete 6 reps with, adjust to max weight in the last round.
After you complete the above, have 2 minutes rest and grab one heavy kettlebell, you’ll be using this for working on movement, stability and endurance for 8 minutes. Your objective is keep the kettlebell overhead for as long as possible while moving, walking, quarter squatting, quarter windmill, rack and switch when you need to, but don’t put the kettlebell down during the 8 minutes.
During your overhead walk focus on full lat engagement, chest out, shoulders pulled down and back, firm abs, triceps working all the time to lock the elbow out, pull the biceps towards the ear, keep the weight on your skeletal system. Challenge yourself.
Finish with some flexibility and mobility work. Time to put the heavies away and grab a lighter bell to perform the lunge windmill, hold for 10 seconds, do the other side, then move right into dead to overhead reverse lunge and twist each side, repeat.
All in all with a warm-up and cool down the workout should take about 60 minutes. Questions below or on Facebook.
Or you can unlock the videos below. If you’re logged in as a free member you’ll also see the two videos below.