Kettlebell Workout Procerus Fortis 14

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This workout requires two kettlebells, is 14 minutes in duration, and is a full-body workout for intermediate to advanced level of kettlebell training. You should have good overhead mobility, be able to clean, strict press, and most of all have the strength and stability to perform an overhead reverse lunge.

 

The Perfect Kettlebell Workout

The above video is one of my training sessions and shows:

  • 10 minutes warm-up
  • 14 minutes kettlebell workout
  • 6 minutes stretching

I will guide you through the warm-up, workout, and stretching in the video. From 0 to 8:42 is the warm-up, from 8:43 to 13:48 is the workout, and from 13:49 till the end is stretching and cool-down.

 

The areas worked but not limited to with this workout are:

  • Back
  • Shoulders
  • Triceps
  • Quadriceps
  • Calves
  • Gluteals

 

The workout is 14 minutes EMOM. Every minute on the minute you perform 2 reps of the following kettlebell combo:

  • Clean
  • Strict press
  • Alternating overhead reverse lunge

The first set starts dead off the ground and the second set is continuous. Put the weights down and rest for the remainder of the minute.

 

Rx for males is 2 x 16kg/35lbs
Rx for females is 2 x 12kg/26lbs
Scaling and progression further down

But as always, form and technique first, weight and reps second.

Form and technique first, weight and reps second.

Step-by-step

  • Dead start
  • Hinge
  • Space between you and the bells
  • Pull the bells into the backswing
  • Clean the bells up into a good rack
  • Create tension and strict press
  • Keep the weights overhead
  • Keep pressing up throughout the movement
  • Reverse lunge on one side
  • Keep the weight on the front leg
  • Come back up through the strength of the front leg
  • Repeat on the other side
  • Slowly lower the weights into rack (take advantage of the eccentric phase)
  • Do not drop the weight into rack
  • Drop into backswing
  • Clean
  • Strict press
  • Alternating reverse lunge
  • Rack
  • Drop
  • Return to dead
  • Rest
  • Repeat on the next minute

 

 

View this post on Instagram

 

A post shared by Cavemantraining (@realcavemantraining) on

 

The Procerus Fortis 14 is a great full-body kettlebell strength workout to schedule in your weekly training for serious results. Some benefits and attributes of this workout are:

  • unilateral leg work
  • leg strength
  • shoulder strength (press concentric and eccentric)
  • back strength
  • shoulder mobility
  • tricep strength (isometric)
  • leg stability
  • psoas stretch
  • shoulder stability
  • core strength
  • thoracic mobility
  • calf strength

 

Scaling and progressions

  • use lower weight
  • use only one kettlebell
  • reduce the reps from 2 to 1
  • reduce the total time from 14 to 10 or 6
  • increase to E2MOM
  • perform the reverse lunge with the kettlebells racked

 

Questions on Reddit, Facebook, YouTube, or Instagram (@realcavemantraining). Don’t forget to post after you’ve completed the workout.

 

Related links:

 

 

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