First published in early 2019 and updated in late 2021.
So simple but so grueling and awesome!
- Introduction video (viewed in the header)
- Warm-up technique video (unlocked below)
- Workout technique video (viewed below)
- Follow-along warm-up video (unlocked below)
- Follow-along workout video (viewed below)
- Follow-along stretching/cooldown video (unlocked below)
Workout TechniqueIn this video, you’ll find all the details about the exercises, how to perform them, and other important information on the workout itself. The follow-along workout is further below, and you can also unlock the warm-up plus cooldown. This kettlebell workout is all about:
- Mental toughness
- Cardiovascular endurance
- Muscular endurance
- Leaving your ego at the door
Follow-Along WorkoutThis is the follow-along workout video, just get your kettlebell ready, press play, and off you go!
Valuable ResourcesIf you’re still working on refining your technique and experiencing issues, I can highly recommend you download the following free PDFs that play an important part in the exercises for this workout, namely, grip and racking. Download Master Kettlebell Grips and Master Kettlebell Racking. If you’re looking for a group of people that focus on kettlebell workouts, if you want to learn a lot of kettlebell training, come and join us in our private Caveman Inner Circle for weekly follow-along kettlebell workouts.
Progressions, Regressions, and AlternativesFor the hang clean you can use an assisted hang clean. For the single-arm swing, you can start with double-arm swings. Progress to single-arm swings. For the single-arm swings, you can use a pendulum swing and progress to the hip hinge and eventually Hardstyle swing. For the half snatch, you can use a clean and push press.
Warm-upThe warm-up for this kettlebell workout is as follows:
- 5 x bodyweight squats
- 5 x arm circles forward and backward
- 5 x alternating single-leg hip circles
- 3 x squat hang lift
- 3 x hang clean and push press
- 3 x high pull
- 3 x pendulum high swing
Post your time below, on Facebook, hashtag it #cavemantraining #workoutcompleted, Reddit u/cavemankettlebells, or Instagram @realcavemantraining. Post perfect technique on your Instagram, tag us properly and we’ll embed it here.
View this post on Instagram