World Kettlebell Video #4 Instructions

This is the World Kettlebell Video number 4. You can see the results of previous projects below:

• WKV 1 Beginner, Intermediate, Advanced
• WKV 2 Beginner, Intermediate, Advanced
• WKV 3 Beginner, Intermediate, Advanced

Beginner workout with 1 kettlebell

2 x Combo:

• Dead swing clean (R)
• Hang clean (R)

2 x Combo:

• Swing clean (R)
• Followed by a racked squat (R)

2 x Combo:

• Deadlift (R)
• Bodyweight windmill

10-second plank

Perform the same sequence on the left side.

Intermediate workout with 2 kettlebells

2 x Combo:

• Dead swing clean
• Gorilla clean

2 x Combo:

• Swing clean
• Followed by racked and overhead squat (R)

2 x Combo:

• Racked deadlift (L)
• Followed by double windmill

4 x kettlebell triceps push-ups

Perform the sequence on both sides/arms. When doing the other side, it means that (R) becomes (L), and (L) becomes (R).

Advanced workout with 2 kettlebells

2 x Combo:

• Dead swing clean and swing at the same time (swing R)
• Followed by a hang clean on the swinging side (R)

2 x Combo:

• Swing clean and open palm swing clean (open palm clean R)
• Followed by racked and open palm overhead squat (overhead R)

2 x Combo:

• Bent press deadlift (bent press R)

4 x crush grip push ups

When doing the other side, it means that (R) becomes (Left)

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