The kettlebell rack is an important position for kettlebell training and one I see so many people get wrong. It’s the mid-way point between overhead and the floor and a position we use for many exercises like the rack squat, rack lunge and where we initiate overhead pressing movements. We need to keep the shoulder…
I love this movement, it combines the hip dominant movement of the swing with the quad dominant movement of the squat…. plus it hits the core and shoulders hard too!
Stay on 1 arm for 10-minutes, start at 1 rep and add 1 rep to each set.
Have a 60 second rest, repeat on other arm.
The Workout;
1. Clean & Press
2. Snatch
3. Rack Squat
4. Swing
5. Windmill
Enjoy 🙂
Dan
It’s another scorcher up here on the Sunshine Coast today. I moved up here from Sydney a few months ago for a change of lifestyle and so far Queensland hasn’t disappointed! Great beaches, sunny warm weather everyday and a laid-back beach attitude… I wish I’d made the move years ago. Anyways, as we wrap up…
A few tips for programming your kettlebell workouts; 🔥 Perform grinds before balisitics 🔥 Perform the most technical exercise first 🔥 Train in balance, upper/lower body push/pull 🔥 Keep the reps low for maximal strength or high for endurance/conditioning. Here’s today workout; 3 Sets of 5. 44kg jerks 44kg single rack squat 44kg double…
Hey guys, I hope you’re awesome! This is a fantastic exercise to build shoulder, grip and rotational core strength. If you train rugby players/MMA fighters/tennis players or golfers… this exercise will help them immensely! Give it a go and let me know what you think. P.S – We have more kettlebell courses coming to Sydney,…
Welcome to this weeks workout of the week! Sorry, was travelling last week so didn’t have a chance to get a video sent out. This weeks workout is called ‘The Winter Warrior Workout’. It is… Kettlebell Clean x 5 reps (each side) Kettlebell High Pull x 5 reps (each side) Kettlebell Snatch x 5…
Perform each exercise for 10 reps, smash out AMSAP in 20-minutes.
1. Single hand steel mace 360 to squat
2. Alternating steel club shield cast
3. Kettlebell Renegade row
4. Kettlebell Figure of 8 swings
Enjoy!
Dan
Hey, I hope you’ve had an awesome week! I’m just at the airport waiting for my flight to Melbourne, I’ll be down there this weekend delivering our level 1 and 2 kettlebell certification. I have some exciting news for you, in the coming months we’ll be launching our ‘Functional Strength Masterclass’. In this 5-hour workshop…
Dan Clay
P.S. – Click here to become a certified level 1 and 2 kettlebell instructor.