Name: Playbook - Tyler Aanonson - Lvl 3: Kettlebells
Uploaded: 2024-04-25T00:06:13.799Z
Duration: 10 min
Description: Lvl 3: Kettlebells

These exercises are designed to help you "create your own adventure" with exercise. You can start by choosing just THREE exercises and creating a circuit. You can add more moves once you are confident in those three exercises. The weight of the Kettlebell should start around 40%- 60% of your one-rep max. The moves in this module are designed to challenge you and incorporate plyometrics into kettlebell training. You may even see my instability in some of the exercise videos, which is what these exercises work on.

Hold the kettlebell upside down. Crouch into a low squat and launch yourself off the ground while lifting the kettlebell above your head.

Kettlebell Frog Jumps

With straight arms, swing the kettlebell in a circle before your body. Focus on decelerating the weight before you switch directions. Complete reps on both sides.

Kettlebell Windmills

Begin with a snatch motion; however, drop into a low squat at the peak of your snatch. The goal is to keep your arm outstretched overhead.

Tactical Snatch to Squat

Begin on one foot with the kettlebell on the ground. High-pull the kettlebell while launching off that foot. Complete reps on both sides, focusing on the deceleration while landing with the weight.

Plyo Highpulls

Begin with the kettlebell on your shoulder. Press above your head while squatting. The goal is to keep your arm as straight as possible.

Press Squat

Begin in a pushup position. Lift one arm and slide the kettlebell on the top line of the letter Z. Use your second hand to complete the middle line. Finish the bottom line with the first hand. Finally, bring the kettlebell back to its starting position with the second hand. One completion = one rep.

Lvl 3: Kettlebells

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