Assisted clean and rack: Master The Kettlebell Press Series
The assisted clean is the first kettlebell clean any kettlebell novice should learn, it's great to perfect and get a good feeling of the hand insert as well.
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Here's an awesome workout for you to have a go at. It's super beneficial, works the whole body and it's for strength, power, and cardio, you can also program it more for strength or more towards cardio by adjusting the weight and pace.
We got a warm-up for you as well.
Push up
Alternating cross knee to elbow
Hip hinge into arms overhead
2 minutes
Alternating Frankenstein kick
Alternating reverse leg curl into opposite hand
Alternating thoracic rotation
2 minutes
3 × jumping jacks
1 × squat
1 × alternating side bend with arm over
2 minutes
The workout is:
Double kettlebell but the alternatives and progressions video explain how to work with one kb and adjust the exercise so you can progress.
Work
Squat
Half snatch
Overhead reverse lunge
4 minutes AMRAP
Active recovery
Pigeon
Ninety-ninety windmill
Downward dog
4 minutes
Repeat for 4 cycles
Scoring equals total rounds multiplied by weight used
Taco Fleur scoring 2 × 16kg
Cycle 1 = 8, 5, 1 total 14
Cycle 2 = 7, 4, 1 total 12
Cycle 3 = 5, 4, 3 total 12
Cycle 4 = 3, 3, 3, 3 total 12
#kettlebellworkout #kettlebells #kettlebelltraining #kettlebelltrainer
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This #kettlebell #exercise is great to include in your HIIT workouts. Best performed with two kettlebells but can just as well be performed with one and just switch sides.
You can include this combo in EMOM workouts and do 6 to 8 per minute, rest the remainder, or you can do AMRAP, both great options to get that heart rate up. Great kb combo to include in your CrossFit WODs.
To be Caveman one has to live by the Cavemantraining Protocols. Following are the protocols that govern our training for life. Cavemantraining.
https://www.cavemantraining.com/cavemantraining-protocols/
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Book for kettlebell beginners → http://www.cavemantraining.com/shop/ebook/kettlebell-training-fundamentals-ebook/
Safety first → https://www.cavemantraining.com/read-before-doing-our-workouts/
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Click for more info http://bit.ly/kettlebells-are-good
1) Only fitness tool I’ve found to provide, power, strength, flexibility, and cardio all in one small compact implement. Bob Salisbury
—same reason I love them and they’re always my default go-to! A side bonus is they look badass and when I use them outside people always want to know what they are. It’s a positive thing anytime someone is curious about fitness. Laura King-Miller
2) For me, the kettlebell is the most useful tool with the most opportunities and you only need 1 to make a great workout. Don’t use machines, become one !! Jaap Westra
3) Being a single mom of 3, it’s hard carving out time to work out. KBs are very FLEXIBLE and allow me to complete strengthening and cardio training. Plus, I can take them on the go! I have saved tons of money on gym fees and have found KBs allow me to work my entire body…at home, kids’ soccer practice, or while waiting on my oil change. Doc Donita
4) At 52 I was starting to get joint and tendon troubles with conventional weight training…kettlebell training has reversed this ? Peter Douglas
5) It’s FUN! And truly versatile. I can strength train with heavier KBs then switch & go into a cardio session. Plus the range of mobility is better conditioning for me as a FF/EMT. I’ve enjoyed them so much that I’ve bought a few 4 home use. And looking 2 get certified. Sean Highsmith
6) I enjoy the creativity and simplicity of training with kettlebells. Kettlebells build real functional strength without causing mobility issues and transform your physique very quickly. Best bang for your buck workout out there! Mario Schunck
7) I love the versatility and portability of them. I can do a whole body workout with just one piece of equipment! Katie Hattley
8) It is the best workout I have found that complements Brazilian Jiu Jitsu. Hip strength/mobility and grip strength/endurance are just a couple of benefits of my kettlebell training. The different techniques make it much easier for me to stay focused than using traditional weights. Warren Musselman
9) It’s dynamic resistance training in one item; a whole gym, within one chunk of metal. Karl Kay
10) Versatility. You can train anywhere, anytime and u can hit all facets of fitness, strength, speed, agility, power and endurance, in a very short workout ??? Dali Brahma
11) It’s simply just the best tool for fitness, it gives serious cardiovascular gains without the boredom of the hamster wheel (treadmill). Functional strength without the monotony of isolated reps, and flexibility without long poses (which aren’t necessarily a bad thing). Whilst in the acceleration/deceleration phase of moving the KB, external forces on the body strengthens the connective tissues (tendons,
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https://www.youtube.com/watch?v=PkhoOT3f9vQ
The squat thruster and snatch, also know as the WBKC in the Cavemantraining world. Check out the WBKC 100 challenge if you want something awesome! Want to learn more about kettlebells? Visit our shop where you can get anything from beginner to advanced, videos, books, shirts, courses, and much more https://www.cavemantraining.com/shop
You can continue this awesome kettlebell combo and just clean once or add the dead swing-clean upon each rep. Questions below.
This kettlebell combo was filmed in Italy near La Spezia on a cliff with a sheer drop. Join us with over 12,000 others in our group here https://www.facebook.com/groups/KettlebellTraining
SHOP for kettlebell books, courses, videos, workouts, and more
→ https://www.cavemantraining.com/shop
Buy the best kettlebell training and kettlebell workout books on Amazon
→ https://amzn.to/2qePzfv
Join the Cavemantraining™ community
→ https://www.youtube.com/channel/UCBRlDOmwDoptO7LrdlUhs0g/join
To be Caveman one has to live by the Cavemantraining Protocols. Following are the protocols that govern our training for life. Cavemantraining.
https://www.cavemantraining.com/cavemantraining-protocols/
Get notifications about the best workouts
→ http://www.youtube.com/user/executiveresults?sub_confirmation=1
Online education, ebooks, and more http://www.cavemantraining.com
Book for kettlebell beginners → http://www.cavemantraining.com/shop/ebook/kettlebell-training-fundamentals-ebook/
Safety first → https://www.cavemantraining.com/read-before-doing-our-workouts/
Post feedback, ask questions, please like and share.
Reddit → https://www.reddit.com/u/cavemankettlebells
Facebook → https://www.facebook.com/Cavemantraining
Instagram → https://instagram.com/realcavemantraining/
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This video is to promote our 4 week MMA Fitness program, but it might give you a few ideas for your own MMA Workouts? Train in Spain http://www.tacofleur.com
#mma #workouts #thailand
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https://www.youtube.com/watch?v=6p11xYd1Yc8
This is a common kettlebell mistake with the set-up/start of the kettlebell swing where the weight is placed too close. This video shows how to fix it.
#kettlebellswing #kettlebell
✅ 200 follow-along kettlebell workouts https://go.cavemantraining.com/cic
✅ Kettlebell books, courses, workouts https://www.cavemantraining.com/shop
✅ Our kettlebell workout books on Amazon https://amzn.to/2qePzfv
✅ Join the Cavemantraining™ community https://go.cavemantraining.com/social
✅ SUBSCRIBE to our newsletter https://newsletter.cavemantraining.com/
✅ Get notifications about the best workouts http://www.youtube.com/Cavemantraining?sub_confirmation=1
? Post feedback, ask questions, please like and share. ?
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https://www.youtube.com/watch?v=DS9QrQs9xSc
Great for shoulder stability, shoulder and thoracic mobility. Use a light weight. Best performed with a partner for safety. Part of the book Master The Kettlebell Press, search Google for it.
Subscribe to my youtube channel where I regularly post Kettlebell or fitness related videos, workouts, tutorials etc.
→ http://www.youtube.com/user/executiveresults?sub_confirmation=1
feel free to post feedback on my videos and ask any questions you might have, if you enjoyed a video please like and share to help out.
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