Name: Playbook - Gritty Soldier - Kettlebell Complex
Uploaded: 2024-01-20T14:25:56.448Z
Duration: 26 min
Description: Kettlebell Complex

Finished the 300, 5 minute break then straight into this circuit. Might have just found a new go to full body cardio burner. Total time 33:17

Josh

Brian

Eric

This is a great workout to implement into your workout routine to build muscle strength, endurance, and increase cardio without running.

1x round of Kettlebell Complex:

10reps of each exercise (back-to-back, no rest, as fast as possible).

KB Swing
KB Snatch (each side)
KB Sumo Squat
KB Bent-over Row (each side)
KB Overhead Tricep Extensions
Russian Twists

• Beginners try it with a small KB for 2x rounds. 

• Advanced, 40lb KB for 4 rounds! 

Get to work! Let us know how you do! 💪 🤘

1x round of Kettlebell Complex:

10reps of each exercise (back-to-back, no rest, as fast as possible).

KB Swing
KB Snatch (each side)
KB Sumo Squat
KB Bent-over Row (each side)
KB Overhead Tricep Extensions
Russian Twists

• Beginners try it with a small KB for 2x rounds. 

• Advanced, 40lb KB for 4 rounds!

- 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
- Moving immediately into the next rep

Kettlebell swing

- Grab the KB with your arm extended
- Relying on the power from thrusting the hips forward, force the weight straight up
- Lead with your elbow until the weight is over your shoulder (allow the grip handle to rotate if using KB)
- Extend your arm and keep your knees soft

Kettlebell snatch

- Stand in a wide toed out stance 
- Hold a kettlebell or dumbbell between your legs in front of you
- Lower into a squat, touch the weight to the ground
- Stand up to full extension

Kettlebell sumo squat

- Hinge at the hips and come down with a neutral spine
- Pull the Kettlebell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Kettlebell bent over row (single arm) (both sides)

- Tip forward at the hips and hold the Kettlebell by the handles behind your head bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides

Kettlebell Russian twist

Kettlebell Complex

Good smoker for when you are short on time. I did this before a 4 mile ruck from the Embrace the Ruck program!

Kettlebell Complex

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