Name: Playbook - AJ Hotchkins - Kettlebell Swing Workout
Uploaded: 2023-08-11T16:43:53.195Z
Duration: 30 min
Description: Kettlebell Swing Workout

Today we have a active moving kettlebell swing series - This is an advanced kettlebell flow with creative and challenging movements!

We will rest for 1 minute in between each set - push into the next exercise! This should be challenging for your muscular endurance + Your cardio💪🏽

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Take a step forward after each swing (alternating feet)
- Moving immediately into the next rep

Forward Step Kettlebell swing

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Step replace laterally after every swing
- Moving immediately into the next rep

Lateral Step Kettlebell swing

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Take a step forward after each swing (alternating feet)
- Take a step Lateral after each swing
- Alternate which feet you are using for forward step
- Moving immediately into the next rep

5 meters forward!

Forward + Lateral Kettlebell Swing

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Take a step forward after each swing (alternating feet)
- Moving immediately into the next rep

Step replace - starting from a staggered position!

Staggered Kettlebell swing

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Take a step forward after each swing (alternating feet)
- Moving immediately into the next rep

Start in staggered stance - switch hands on each swing while moving forward!

Staggered Single Arm Kettlebell Swings

- With Kettlebell offset 
- Start in a knee up position 
- Drop into an offset lunge 
- Engage your core + shift weight to your front leg / engage your glute / shift into a single leg RDL 
- Back foot comes back into knee drive position
- 10 meters each direction

CHALLENGING

Offset Kettlebell Lunge - RDL

Kettlebell Swing Circuit:

Kettlebell Swing Workout

Ryan

Combat Cardio Workout

Love the diversity of the exercises. 
70 min won't do it, was on for almost 3 hours 🫣😅🦾🦿🔥😁

Ragna Hafliðadóttir

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Owen

Gabrio Lima

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Goshhdayummm whoaaa. Them post workout endorphins hittin right. 🔥 fire workout coach

Jaime

It was good work. I had to modify some of the exercises due to the equipment I didn’t have.

Achilles

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Great workout had to modify some exercises due to my limited equipment but bad ass workout 
Let’s get this money !!!

Kettlebell Swing Workout

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