Name: Playbook - Sarah Herse - Single Arm Kettlebell Complex
Uploaded: 2024-03-20T21:08:55.623Z
Duration: 14 min
Description: Single Arm Kettlebell Complex

Yesenia

5 Sets:
Single Arm Swings x 5 reps (right side)
Single Arm Hang Cleans x 5 reps (right side)
Single Arm Push Press x 5 reps (right side)
Windmill x 5 reps (right side)
*Then perform the same on the left side for a total of 5 sets*

This is a great workout to build your kettlebell skills while still getting in an intense workout! Note: some of the videos show dumbbells so refer to the intro video to see how these are done with a kettlebell!

5 Sets:
Single Arm Swings x 5 reps (right side)
Single Arm Hang Cleans x 5 reps (right side)
Single Arm Push Press x 5 reps (right side)
Windmill x 5 reps (right side)
*Then perform the same on the left side for a total of 5 sets*

(right arm only, not alternating)

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the kettlebell or dumbbell to about shoulder height

Single arm swings

(right arm)

- Start with holding one kettlebell between legs and hinge forward by sending the hips back. Ensure the thumb is pointing backwards.
- Load the rear of the body by driving from the heels and extend the hips.
- Keep the kettlebell close as if facing a wall
- Snap the hips and don’t use the arm. Keep the abs tight and don’t lean backwards.
- Rotate the arm around the bell and not the other way around. The bell moves up and down in a vertical path.
- Engage the Lat muscle by squeezing the armpit at the top of the move.
- Keep it smooth and do not bang the topside of the arm. A faster turnover will prevent banging of the arm.

Kettlebell Hang Clean

(right arm)

- Standing tall, feet hip width apart and abs engaged, hold a kettlebell or dumbbell at your shoulder shoulder.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, dip at the knees and hips slightly before forcefully exploding up and using the power from your legs to help press the dumbbell toward the ceiling Lower with control and pause at the shoulders before starting again.

Single arm push press

(right arm)

- Start with the feet slightly wider than hip-distance apart. Toes can rotate out just slightly to allow for a greater range of motion.
Grip the kettlebell or dumbbell with your right hand and extend the right arm over your head. Your right palm should face forward.
- Extend the left arm down in front of your left thigh with the palm facing forward. In this position, your arms might look like two arms of a windmill.
- Hinging at the hips, lower the upper body down and to the left side. Your left hand will stay facing forward while it slides down near the front of your left leg toward your foot. - Keep the right arm steady and fully extended overhead.
In the lowest position (with the left hand close to the left foot) your torso will be tipped to the left but slightly rotated to the right. When done properly, you'll feel some weight shift into your right hip.
- Reverse movement and repeat on opposite arm/side.

windmill

(left arm)

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

(left arm)

- Start with holding one kettlebell between legs and hinge forward by sending the hips back. Ensure the thumb is pointing backwards.
- Load the rear of the body by driving from the heels and extend the hips.
- Keep the kettlebell close as if facing a wall
- Snap the hips and don’t use the arm. Keep the abs tight and don’t lean backwards.
- Rotate the arm around the bell and not the other way around. The bell moves up and down in a vertical path.
- Engage the Lat muscle by squeezing the armpit at the top of the move.
- Keep it smooth and do not bang the topside of the arm. A faster turnover will prevent banging of the arm.

(left arm)

- Standing tall, feet hip width apart and abs engaged, hold a dumbbell at your shoulder shoulder.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, dip at the knees and hips slightly before forcefully exploding up and using the power from your legs to help press the dumbbell toward the ceiling Lower with control and pause at the shoulders before starting again.

(left arm)

- Start with the feet slightly wider than hip-distance apart. Toes can rotate out just slightly to allow for a greater range of motion.
Grip the dumbbell with your right hand and extend the right arm over your head. Your right palm should face forward.
- Extend the left arm down in front of your left thigh with the palm facing forward. In this position, your arms might look like two arms of a windmill.
- Hinging at the hips, lower the upper body down and to the left side. Your left hand will stay facing forward while it slides down near the front of your left leg toward your foot. - Keep the right arm steady and fully extended overhead.
In the lowest position (with the left hand close to the left foot) your torso will be tipped to the left but slightly rotated to the right. When done properly, you'll feel some weight shift into your right hip.
- Reverse movement and repeat on opposite arm/side.

Single Arm Kettlebell Complex

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