Name: Playbook - Mike McDonald - Kettlebell Upper Body
Uploaded: 2023-01-05T14:10:30.076Z
Duration: 45 min
Description: Kettlebell Upper Body

Ashanti

-Figure 8 Swings
-High Pull
-Press
-Clean
-Halo
-Get Ups
-Goblet Squat + Curl

- Hold the KB in front with legs wide enough to swing in-between
- Swing the KB in a figure 8 or infinity symbol in-between and then around the legs 
- Finish each swing at chest level to complete rep
- Keep core engaged throughout the movement

Kettlebell Figure 8

- Start in a typical swing position, feet shoulder width apart 
- One side at a time, swing the KB through legs and up to chin height 
- Pull KB back towards body at swing height apex, keeping elbow up as high as possible 
- Repeat for reps

Kettlebell High Pull

- 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 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

- From a kneeling or standing position, hold the KB in the bottoms up position
- Slowly and safely circle your head with the bell
- Reverse the movement back to the starting position

Kettlebell Halo

- 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 Turkish Get Up

- Start with the KB held in front by the handle 
- Squat down in a traditional goblet squat 
- At the bottom of the squat, perform a single biceps curl 
- Stand back up to the starting position 
- Repeat for reps

Kettlebell Upper Body

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