Name: Playbook - Luke Williford - Tier 1 Kettlebell Session
Uploaded: 2021-01-18T11:46:20.771Z
Duration: 45 min
Description: Tier 1 Kettlebell Session

This workout is the FIRST in a series that will focus on the KETTLEBELL modality. 

Kettlebells are an incredibly useful tool that assist both in stability, mobility and strength training. 

However! They must be used with intention, focus, and care. Thus, this session will serve as an INTRODUCTION to the modality.

Find a resistance band of medium to light resistance, hold out in front of you, push both arms outwards to generate tension on the band, then SLOWLY bring the band behind you. 

Try shrugging you shoulders UP before rotating the band behind you to help warm up the your trapezius muscles. 

Always keep the motion SLOW and CONTROLLED.

Resistance Band Around the Worlds

This is a warmup exercise intended to wake up the central nervous system and the lower body. 

One rep is shown in the video. 

Pulse in each of the stretches that this movement takes your through (the lunge stretch, the split stance hamstring stretch, and downward dog.

World’s Greatest Stretch

Find a jump rope that feels comfortable and jump in a controlled fashion. Start slow until you feel you can increase the speed.

Jump Rope

Grip a kettlebell FIRMLY with both hands. With KB hanging between your legs activate your lats by pushing shoulder blades DOWN. 

Now HINGE at the hips, pushing your butt BACK. 

Activate your core by breathing in before initiating the movement. Keep your spine aligned and your lats activated. 

The KB should be tracing a STRAIGHT LINE up and down as you hinge AROUND it. As you hinge and the KB is lowered, feel the stretch in your hamstrings. 

Explode up once you feel the stretch adequately and squeeze your glutes.

Kettlebell RDL

Firmly gripping two kettlebells, “chicken wing” your elbows up to about shoulder width. 

Stabilize your elbows, shoulders and core by bracing and squeezing the KBs. 

Make sure to keep your chest up throughout the movement and keep knees pushed out.

Dual Kettlebell Squats

With two KBs on the ground, hinge at the hips, keep the spine neutral, and head in line. Try not to SQUAT down, focus on the hinge. 

Now, grip the KBs, push your hips through, squeezing your glutes at the end. Make sure to FULLY engage your lats and keep your upper body tight!

As you hinge again and KBs hit the floor, row up while bent over.

KB Deadlift to Row

Firmly gripping ONE kettlebell, perform walking lunges. 

Focus on stabilizing yourself via an ACTIVE core. Focus on FINDING yourself relative to your surroundings, as balance will be slightly harder with the offset weight. 

Keep your unencumbered hand on your chest as shown. 

Once you’ve lunged the 15 meters, switch the kettlebell into the opposite hand. Two sets per hand.

Single Arm Kettle Bell Lunges

Gripping a kettlebell firmly with both hands, stand with our feet slightly wider than shoulder width and with your toes pointing outwards. 

Throughout the movement, keep your head in line with your chest, so as your chest swings over to face the ground, so does your head. 

Keep thya entirety of your feet planted throughout. 

Activate a swing with the kettlebell, to gain momentum, from here you are keeping your lats tight and shoulder blades retracted as the KB swing through your legs and back up to shoulder height. The KB is jut an extension of your arms. 

Make sure to keep the core TIGHT through and BUTT SQUEEZED at the top of the movement. 

As the KB swings through your legs , you achieve mobility by HINGING at the waist, as you would a deadlift.

Kettlebell Swings

While kneeling, use the arm that is opposite to the planted foot to press up. 

Keep the shoulder and elbow of the arm pressing stabilized and your core stabilized.

Reps shown are PER side

Tier 1 Kettlebell Session

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