Name: Playbook - James Lawrence Iron Cowboy - W3/D1 KETTLEBELL KRAZE
Uploaded: 2022-09-15T18:03:15.082Z
Duration: 45 min
Description: W3/D1 KETTLEBELL KRAZE

KETTLEBELL KRAZE 

This workout is all single arm kettlebell work. You will do 2 sets per arm of each exercise. Set 1 and 3 on the right arm and Set 2 and 4 on the left arm. 45 seconds work, 15 seconds rest x 4 sets total of each exercise.

- Single Arm Swings 
- Single Arm Dead Start Swings
- Single Arm Swing – Cleans
- Single Arm Clean and Press
- Single Arm Swing – High Pull
- Single Arm Dead Cleans
- Single Arm Half Snatches
- Single Arm Rows in Bent Over Row Position 
- Kettlebell Seated Twists OR Oblique Crunches Tapping Elbow to Opposite Knee
- Kettlebell Full Crunches OR Basic Crunches

This workout is all single arm kettlebell work. You will do 2 sets per arm of each exercise. Set 1 and 3 on the right arm and Set 2 and 4 on the left arm. 45 seconds work, 15 seconds rest x 4 sets total of each exercise.

- Single Arm Swings 
- Single Arm Dead Start Swings
- Single Arm Swing – Cleans
- Single Arm Clean and Press
- Single Arm Swing – High Pull
- Single Arm Dead Cleans
- Single Arm Half Snatches
- Single Arm Rows in Bent Over Row Position 
- Kettlebell Seated Twists OR Oblique Crunches Tapping Elbow to Opposite Knee
- Kettlebell Full Crunches OR Basic Crunches

- Start with feet just wider than hip width apart. Always begin with the kettlebell on the ground.
- Engage core, lower hips and place one hand on one corner of the kettlebell.
- Push/hike the kettlebell backwards between the legs, engage the core, squeeze the glutes and thrust hips forward to bring the kettlebell up to chest level. Make sure the hips finish slighting in front of the shoulders when the bell is at chest level. Your glutes should be very active in standing position as well.
- Allow the kettlebell to naturally fall (gravity) back between the legs, keeping the kettlebell in the upper inner thighs and maintaining a connection of the outer forearm to the upper inner thigh.
- The free arm (hand without kettlebell) should swing back and fourth with the arm holding the kettlebell. Keep core engaged throughout.

Single Arm Swings

- Start with feet just wider than hip width apart. Always begin with the kettlebell on the ground.
- Engage core, lower hips and place one hand on the kettlebell handle.
- Push/hike the kettlebell backwards between the legs, keeping core engaged, squeeze the glutes and thrust hips forward to bring the kettlebell up to chest level. Make sure the hips finish slighting in front of the shoulders when
the bell is at chest level. Your glutes should be very active in standing position as well.
- Allow kettlebell to naturally fall back down into the backswing and then guide the bell to the floor to return to start position. Repeat.

Single Arm Dead Start Swings

Start with feet just wider than hip width apart. - Always begin with the kettlebell on the ground.
- Engage core, lower hips and place one hand on one corner of the kettlebell.
- Push/hike the kettlebell backwards between the legs, engage the core, squeeze the glutes and thrust hips forward to bring the kettlebell up to chest level. Make sure the hips finish slighting in front of the shoulders when the bell is at chest level. Your glutes should be very active in standing position as well. Allow the bell top naturally fall into the backswing, keeping forearm connected to the upper inner thigh in the backswing. 
- Squeeze glutes and thrust hips gently forward to guide the bell forward and upwards.
- As the bell swings parallel to the ground, pull it into rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Turn the wrist to allow the bell to drop from rack position into the back swing and repeat, alternating one single arm swing and one clean.

Single Arm Swing – Clean

- Start with kettlebell on the ground slightly in front of the body.
- Drop hips into squat position, engage core, place hand on the kettlebell and hike it back between the legs.
- Squeeze glutes and thrust hips gently forward to guide the bell forward and upwards.
- As the bell swings parallel to the ground, pull it into rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Leading with the elbow forward, engage lats and core as you use shoulder and tricep muscles to push bell above head into lockout position: arm fully extended beside head with elbow completely straight and palm facing forward.
- Lower to rack position and the repeat, this time dropping right back into the back swing (not returning bell to the floor) to complete a single arm clean between each single arm kettlebell press.

Single Arm Clean and Press

- Start with feet just wider than hip width apart. Always begin with the kettlebell on the ground.
- Engage core, lower hips and place one hand on one corner of the kettlebell.
- Push/hike the kettlebell backwards between the legs, engage the core, squeeze the glutes and thrust hips forward to bring the kettlebell up to chest level. Make sure the hips finish slighting in front of the shoulders when the bell is at chest level. Your glutes should be very active in standing position as well. Allow the bell to naturally fall into the backswing, keeping shoulders and arms relaxed as you follow the kettlebell into the back swing, keeping the bell high in your upper inner thighs and maintaining a connection of your outer forearm with the upper inner thigh. 
- Once again, squeeze glutes, thrust hips and lean slightly back to initiate upward movement of the kettlebell. 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.
- Repeat, alternating one single arm swing and one high pull.

Single Arm Swing – High Pull

- Start with feet just wider than hip width apart with a kettlebell between your feet.
- Engage core and drop hips into squat position, keeping back straight, hips below shoulders and chest open as you place hand on the kettlebell with palm facing back. This is start position.
- Squeeze glutes and push through heels to initiate upward movement of the kettlebell. 
- Push hips forward focusing on “standing up strong” and use middle back muscles to pull ball into rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Engage core, push hips back and carefully lower bell back to start position.

Single Arm Dead Cleans

- Start with feet just wider than hip width apart. Always begin with the kettlebell on the ground.
- Engage core, lower hips and place one hand on the kettlebell.
- Push/hike the kettlebell backwards between the legs, engage the core, squeeze the glutes and thrust hips forward to bring the kettlebell forwards and upwards. Lean back as the bell passes parallel to the ground to use your body weight to move it further upwards and guide the bell all the way up into lockout position: hand inserted into the kettlebell with the handle on a diagonal across the palm, wrist straight, arm beside head, elbow locked and palm facing forward.
- Lower bell to rack position (to your chest).
- Engage core and stay leaning back slightly as you rotate your wrist to initiate dropping the kettlebell. Keep shoulders and arms relaxed as you follow the kettlebell into the back swing, keeping the bell high in your upper inner thighs and maintaining a connection of your outer forearm with the upper inner thigh. 
- Repeat snatch bringing kettlebell back into lockout position.

Single Arm Half Snatches

- Stand with feet just wider than hip width apart, holding kettlebell in one hand at the side of your body. Engage core, bend knees, push hips back and lean torso forward (avoiding flexion/rounding in the spine) until just above parallel to the ground. Always keep shoulders above hips. Move bell forward with a straight arm just below the chest. This is start position.
- Activate middle back muscles just inside your shoulder blade to pull the bell in towards the waist, leading with the elbow towards the ribs.
- Lower with control and repeat.

Single Arm Row in Bent Over Row Position

- Sit upright with knees bent, holding kettlebell at chest level.
- Engage core and lift feet off the ground. This is start position.
- Keeping core engaged, lean torso back and using oblique muscles (sides of abdomen) to turn and place kettlebell from one side of the body, back through center, and then over to the other side.
- Continue repeating with control.

Kettlebell Seated Twists

- Lay on floor, holding kettlebell above chest with arms fully extended, legs long and feet wider than hip width apart.
- Engage core using abdominals to lift you up to a seated position with arms extended above head.
- Keep core engaged as you slowly lower back to start position.

Kettlebell Full Crunches

KB Kraze

W3/D1 KETTLEBELL KRAZE

Damn that was a great leg workout.  Not enough chest or back for a full body workout so added archer pushupsx10 and kb rows for time.  Destroyed in a great way.

Shane

Derek

Mike

W1/D1 FULL BODY FOUR

Florian

So good!! Excited to start getting back into triathlon training!! Will there be any splits with squats and deadlifts to build more power for biking and running?

Vince

W1/D1 FULL BODY FOUR - Modified

Amanda

Loving this program and app 🥳 definitely a keeper!

Betty OK

W1/D2 TABATA TIME

W1/D2 TABATA TIME - Modified

A little tricky to figure out but it was great

James

I was awkward on the cleans but I’m learning 👏🤨🤷🏼‍♀️🙌😎

W3/D1 KETTLEBELL KRAZE

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