Weight to use:
Moderate & Heavy Kettlebell
MOVEMENT 1 - Goblet Squat
3 Rounds, 8-10 Repetition
Set-Up:
→ Clean the kettlebell to your chest.
→ Feet around shoulder-width apart.
→ Brace before descending.
Cues:
→ Sit your hips down between your legs.
→ Keep your whole foot connected to the floor.
→ Let your knees travel over your toes.
→ Drive through the floor to stand tall.
→ Breathe out through the hardest part.
Avoid:
→ Heels lifting.
→ Knees collapsing inward.
→ Leaning backwards at the top.
MOVEMENT 2 - Staggered Stance Row
Set-Up:
→ Take a staggered stance.
→ Hinge at the hips with a long spine.
→ Support yourself with your free hand if needed.
Cues:
→ Brace before pulling.
→ Row toward your hip.
→ Keep your elbow close to your body.
→ Lower the bell slowly and under control.
Avoid:
→ Rotating through your chest.
→ Shrugging your shoulder.
→ Rounding your spine.
3 Rounds, 10 Repetition
MOVEMENT 3 - Half Kneeling Press
3 Rounds, 6-8 Repetition
Set-Up:
→ One knee down, opposite foot forward.
→ Squeeze the kneeling-side glute.
→ Keep ribs stacked over your pelvis.
Cues:
→ Brace before pressing.
→ Press the bell overhead.
→ Keep your wrist straight and body still.
→ Lower slowly to the rack.
Avoid:
→ Arching your lower back.
→ Flaring your ribs.
→ Leaning to the side.
MOVEMENT 4 - Kettlebell Swing
3 Rounds, 10-12 Repetition
Set-Up:
→ Place the kettlebell slightly in front of you.
→ Hinge and grip the bell.
→ Tilt it toward you and brace.
Cues:
→ Hike the bell between your legs.
→ Snap your hips forward.
→ Let the bell float up.
→ Finish tall with glutes and core engaged.
Avoid:
→ Squatting the swing.
→ Lifting with your arms.
→ Leaning backwards at the top.
MOVEMENT 5 - Suitcase Carry
Set-Up:
→ Hold the kettlebell beside one leg.
→ Stand tall with shoulders level.
→ Brace your trunk.
Cues:
→ Walk slowly and naturally.
→ Keep your ribs stacked over your pelvis.
→ Resist leaning toward or away from the bell.
→ Breathe naturally through your nose.
Avoid:
→ Holding your breath.
→ Leaning into the kettlebell.
→ Shrugging your shoulder.
3 Rounds, 1 minute