July 4th Kettlebell Explosion!

This month's kettlebell workout is all about stabilizing explosive power ... put down that sparkler and light up some real fireworks! Warm Up:

  • 1/2 Turkish Get Up x 5 R/L
  • Arm Bar x 5 R/L
  • Hip Hinge x 10
  • Hip Circles x 5 R/L

Circuit 1:

  1. 1 x KB Clean + 30 sec Rack Walk R/L
  2. 1 x KB Clean & Push Press + 30 sec Waiter Walk R/L
  1. 2 x KB Clean + 30 sec Rack Walk R/L
  2. 2 x KB Clean & Push Press + 30 sec Waiter Walk R/L
  1. 3 x KB Clean + 30 sec Rack Walk R/L
  2. 3 x KB Clean & Push Press + 30 sec Waiter Walk R/L

* Clean to the rack, stabilize, and walk the bell.  Re clean on the other side and repeat.  Transfer back to the first side, clean and push press, then walk with the bell overhead.  Rack, transfer, re-clean and repeat.

Circuit 2:

Using your press weight bell:

  • 3 sets of 10 x 2-handed swings @ equal work/equal rest

Using 1-2 bell sizes higher than your press weight bell:

  • 3 sets of 10 x 2-handed POWER swings @ equal work/equal rest

Using 1-2 bell sizes higher than your press weight bell:

  • 3 sets of 10 x 2-handed swings @ equal work/equal rest @ power swing intensity!

Cool Down/Decompress:

  • Cat/Cow
  • Thread the Needle
  • Child's Pose
  • Hip Flexor Release
  • Spinal Twist