Name: Playbook - Aaron Crouch - Workout 3: Kettlebell Drills
Uploaded: 2023-04-27T04:54:11.701Z
Duration: 15 min
Description: Workout 3: Kettlebell Drills

Light kettlebell to start this journey, and then you can advance the weight once you have mastery of each position.

Position 1 is on your back, then position 2 on your side, and position 3 pushing hips to the floor. Keep the elbow locked through the positions, grip on neutral, and shoulder blade tucked down toward your back pocket. As you roll to position 2, roll with hips and shoulders at same time and keep arm towards the ceiling. The intention is to keep neck relaxed and feel the rotator cuff stabilize the bell in the air. Keep the corner of your eye on the bell the whole time. To finish, roll back under control to your back and lower down with both hands.

Arm Bar (R)

Arm Bar (L)

Get into half kneel position and then open up front leg. Shift the hips toward the rear heel as you rotate the chest up towards the bell and plant the hand down. Repeat until that movement is smooth, and then you can add the elbow to the ground reach.

1/2 Kneel KB Windmill (R)

1/2 Kneel KB Windmill (L)

Assuming you have full overhead reach comfortably, this is done in a standing position one arm at a time. It can be in place or during a slow controlled walk. Imagine pulling the KB towards you when it’s above your head.

Workout 3: Kettlebell Drills

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