Name: Playbook - Mike McDonald - Kettlebell Foundations
Uploaded: 2023-02-21T19:44:59.862Z
Duration: 45 min
Description: Kettlebell Foundations

Keep this as a foundational workout for building strength and power. You only need a single kettlebell but can also be performed with a double kettlebells or even dumbbells. Enjoy!
-Deadlift
-Swing
-Clean
-Squat
-Snatch 
-Press
-Getup

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight perform a deadlift

Kettlebell Sumo Deadlift

- 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

- Start with the KB in front at arms length
- Keep your chest high, squat down just enough to load the hips and legs 
- With one hand at a time, swing the KB back and then straight up to the hold position at the chest 
- Focus on keeping the KB close to the body to not bang your wrist in the catch 
- Repeat the movement by swinging the KB down through the legs to load and with an explosive pull back to the catch

Kettlebell Clean

- Clean a single (or double) kettlebell into the front rack position 
- Keeping your core tight so torso remains straight, lower into the bottom of a squat
- Stand up out of squat to full extension
- Repeat for reps

Kettlebell Front Rack Squat

- Start with the KB squarely in font
- Squat down just enough to load the hips and legs
- With one arm at a time, swing the KB back and then up in one fluid yet explosive movement
- Keep the KB close to the body and not swinging out or far away 
- Punch upward into the catch to avoid slamming the KB against your wrist 
- On the downward swing, allow the KB to fall in a natural rotation through the legs to load for the next repetition

Kettlebell Snatch

- Clean the KB into the racked position 
- Keeping the core tight and engaged, press the KB overhead with a natural rotation of the shoulder 
- Breathe out as you press 
- Lower the KB to the racked position and breathe in to load for next repetition

Kettlebell Press

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Kettlebell remains overhead with shoulder pushing up
- Reverse steps to return to start position

Kettlebell Foundations

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