Name: Playbook - Chris Chang - Be StrongFirst
Uploaded: 2021-01-18T11:45:58.704Z
Duration: 45 min
Description: Be StrongFirst

Ruth

Cool workout. Simple enough to follow with a good sweat. Added a few pushups here and there.

Emmanuel Perez

In this total body workout we will be creating strength through some of the foundational Kettlebell movements. Getting really good and the basics will be the key to your advancements. 

Start by focusing on performing all movements with good form.  Then as you feel comfortable, feel free to load up as much as your form will allow.  If form starts to breakdown, drop weight.  

These movements with proper form and sufficient load with get you VERY strong, and turn your body into a fat burning machine.

-Start in Deadlift position and hinge at the hips.
-Drag Kettlebell back and pick your shoulders
-Hike Kettlebell back
-Drive through the ground, up to standing to propel the Kettlebell upwards.
-Keep shoulders packed and allow the Kettlebell to fall back down
-Once the Kettlebell falls to hip level, quickly hike it back behind you.
-Then allow the pendulum effect to return the Kettlebell to the starting position on the ground.
-Repeat starting from the ground each time.
-Inhale down, exhale up

Two Handed Kettlebell Dead Swing

-Start tall with Kettlebell in the Rack position and engage your body as if holding a strong plank
-Spread the floor with your feet to keep glutes squeezed.
-Drive into the floor and shoulder blade down in order to drive the Kettlebell to the overhead position.
-Pull the Kettlebell back down to the Rack position.
-Repeat
-Inhale down, exhale up

Single Arm Kettlebell Press

-Hold a band with hands out in front.
-Pull the band apart and pinch your shoulders together 
-Keep shoulder blades down through out movement to avoid hiking your shoulders.
-Adjust band strength and/or starting grip width to adjust resistance level.

Band Pull Aparts

Circuit 1

-Clean Kettlebells to Rack position.
-Adjust footing as needed
-Sit deep into the squat and try to get hips below knee level so long as neutral spine can be maintained.
-Drive knees apart and spread the floor with your feet.
-Drive through the floor back up to standing.
Through the squat, you should be pulling the Kettlebells down and into your body as tight as possible.
-Repeat for the designate rep count before return the Kettlebells to the ground.

Double Kettlebell Front Squat

-Hinge at the hips and get into your deadlift position.
-With Kettlebells directly below your shoulders, drive one hand down into the Kettlebell while simultaneously pulling the other in towards your rib cage.
-Lower down and repeat on the other side.
-Maintain a strong isometric deadlift throughout the movement.
-When imitating the row, start by pulling your shoulder blade down and back, engaging your lat.
-Alternate from one side to the other.
-Perform the designated number of reps on each side.

Kettlebell Gorilla Rows

-Start laying on your side with Elbow stacked under your shoulder as if to go into a side plank.
-Bend knees back at 90 degrees
-Raise hips up into a short side plank.
-Extend the top leg straight out and perform leg lifts for the designated number of reps.
-Repeat on the other sode

Short Side Plank with Leg Lifts

Circuit 2

Be StrongFirst

Kylan

21-15-9 Bodyweight Challenge

It was a bit short for me, but enjoyed it still!

Strength - Kettlebell Ladders

Single Dumbbell Strength and Conditioning

Val Anthony Elizaga

Strength & Conditioning - KB + BW

Paul

Victoria

LisaMarie Barrozo

Pretty nice, do you have more bodyweight ab exercises?

Todd Baldwin

Beach Body Abs

Love the mix or strenght and mobility 😊

Sara

Mobility and Strength

Brett

first workout with you, and it kicked my ass. Which workout to you suggest I should follow tomorrow?

Be StrongFirst

Community

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