Name: Playbook - Danielle Gray - Kettlebell Strength
Uploaded: 2023-08-23T00:22:41.337Z
Duration: 15 min
Description: Kettlebell Strength

After you’ve warmed up and have completed activation, this short effective workout is meant to build your strength and power quickly.

*Form is EXTREMELY important when working with kettlebells*

Begin with the kettlebell on the ground in front of you about 6 inches in front of the middle of your feet. Grab slightly across the handle and grip hard. Using your legs for power, squeeze your glutes and extend your hips to stand up and drive the bell vertical as if you are zipping a jacket. Maintain packed lats and keep your opposite arm locked out and in a fist. Once the bell reaches a level of weightlessness, shift your wrist to absorb the clean with the bell resting on your bicep and forearm. Lower with control to starting position.

Endure Kettlebells Code: TLAG
www.endure-fitness.com

VivoBarefoot Code: TLAG
www.vivobarefoot.com

Kettlebell SA Clean

Start with kettlebell on the ground in front of you about 6 inches from your toes. Hinge at your hips and bend your legs. Grab the bell with straight arms and both hands with your thumbs wrapped around the handle. Externally rotate your arms from your shoulders so your elbow pits are facing the ceiling. Pack your lats like you are hiding a $100 bill under your armpits. Angle the bell 45° so the edge is the only thing touching the floor. This is your start and end position.

Drive the kettlebell backward off the ground allowing it to swing between your legs above your knee height “A-hole”. Think about your thumbs getting dangerously close to your booty hole. Squeeze your glutes and drive your hips forward propelling the bell forward and up towards horizontal.

Just before reaching horizontal, using your lats, drive the bell immediately back down through the A-hole. You may connect swings or return to the starting position between each rep (best option for beginners).

Endure Kettlebells Code: TLAG
www.endure-fitness.com

VivoBarefoot Code: TLAG
www.vivobarefoot.com

Connected Kettlebell Swings

Start with kettlebell on the ground in front of you about 6 inches from your toes. Hinge at your hips and bend your legs. Grab the bell with one straight arm with your thumb wrapped around the handle. Externally rotate your arm from your shoulder so your elbow pit is facing the ceiling. Pack your lats like you are hiding a $100 bill under your armpits. Keep your other arm locked out straight with a fist. (You may bring that arm up to the bell each swing to practice for seamless transfers) Angle the bell 45° so the edge is the only thing touching the floor. This is your start and end position.

Drive the kettlebell backward off the ground allowing it to swing between your legs above your knee height “A-hole”. Think about your thumb getting dangerously close to your booty hole. Squeeze your glutes and drive your hips forward propelling the bell forward and up towards horizontal.

Just before reaching horizontal, using your lats, drive the bell immediately back down through the A-hole. You may connect swings or return to the starting position between each rep (best option for beginners).

Endure Kettlebells Code: TLAG
www.endure-fitness.com

VivoBarefoot Code: TLAG
www.vivobarefoot.com

Connected SA Kettlebell Swings

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