Name: Playbook - James Lawrence Iron Cowboy - Kettlebell Upper Body #3
Uploaded: 2022-12-14T21:37:45.381Z
Duration: 20 min
Description: Kettlebell Upper Body #3

45 seconds on 15 seconds off
2 rounds = 10-minute
3 rounds = 15-minutes
4 rounds = 20-minutes

- Start with feet wider than hip width apart and a kettlebell just out in front of you on the ground.
- Engage core, lower to squat position keeping back straight and shoulders above hips. Place hand on the kettlebell, push/hike it back between the legs in your upper inner thighs and then squeeze glutes and thrust hips forward to direct bell upwards.
- Once the bell is parallel to the ground, contract middle back muscles inside the shoulder blade of the arm holding the bell, lead with the elbow going back, squeeze the handle hard and pull the bell in towards the body, keeping the palm down and having the bottom of the bell face away from the body.
- Keeping core engaged throughout, let the bell fall immediately and naturally into the backswing, keeping a connection of your outer forearm to the upper inner thigh.
- From the back swing, squeeze glutes and thrust hips forward to guide the bell upwards. - This time pull the bell up above the head into lockout position.
- Lower into rack position (bell comes to chest).
- Repeat – high pull, half snatch, high pull, half snatch.

Single Arm High Pull – Half Snatch (right)

Single Arm High Pull – Half Snatch (left)

- Start in plank position on forearms - place elbows under shoulders, forearms parallel to each other, push the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Place one hand where your elbow is (below the shoulder) and the other hand where your elbow is, pushing yourself up into plank position on your hands.
- Lower back to forearm plank and repeat, pushing off the opposite hand every rep.

Marching Planks

- Start in standing position holding a kettlebell with arms straight and feet hip width apart.
- Engage core, bent knees and hips, and lower into a position with your torso over your legs brining your back as close to parallel to the ground as possible keeping your back straight (avoiding flexion/rounding forward) with your shoulders above your hips.
- Keep core and glutes active throughout, use the muscles inside your shoulder blade (middle back) to row the bell up towards your waist.
- Lower with control and repeat on the other side.

Alternating Bent Over Rows

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout. Place a kettlebell just outside the right arm at chest level.
- Maintaining a straight line in your torso (keeping shoulders and hips level and parallel to the ground), reach your left arm under the body, lift the kettlebell off the floor and pull it under the body, placing it just outside the left arm at chest level.
- Return hand to plank position and repeat on the other side.

Kettlebell Upper Body #3

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