Turbo Charged Kettlebell Skill Building
You want to prepare for higher-level kettlebell skills so, the imperative is to maintain the essentials of the basic skills.
We are going to help you develop your foundational kettlebell skills here, and also prompt you to try some new skills.
If you feel like you want to go even further then you can jump into my 12-Week Turbo Charged workout challenge.
Even if you feel like you know the material here remember, whenever workouts become stagnant, we often default to the mindset of needing heavier weights, more reps, more training frequency, or even setting aside working out altogether to try something new.
By shifting gears and focusing on skill development, we force our bodies into new adaptations and meet the inner need to become better and grow internally, which keeps us engaged in the process.
Before you start, feel free to use the following 5 minute warm up routine. I've designed this specifically for my programming.
Now, let's dig into the skills we want to cover:
- Swings – To solidify your hip hinge movement pattern.
- Cleans – To direct your energy and gain control of the kettlebell.
- Presses – To build abdominal and shoulder stability and prep your body for what’s next.
- Turkish Get Ups – For total body awareness under tension as a precursor to the bent press.
- Snatches – For dynamic conditioning and a rock solid upper back.
- Squats – To build lower body strength and the integration between lats, abs, and glutes.
Try the following workout to practice the foundational skills:
10 rounds (5R/L):
- A1 - Swings x10
- A2 - Clean & Press x5
- A3 - Front Squat x5
- B1 – Turkish Getup x1R/1L
- B2 – Snatches x10R/10L
The Double Kettlebell Swing
- Begin in an athletic hip hinged position with one hand on each kettlebell. Look forward about 6 to 10 feet in front of you, or at the horizon line.
- Hike the kettlebells back between your legs using your lats. Then stand up explosively by squeezing your butt cheeks together hard to pull your hips forward.
- Stand strong at the top of the swing by grinding your feet through the ground, bracing your abs as if preparing to get punched in the gut, and pressing your shoulders down away from your ears to keep your body integrated as a complete unit.
- After a brief floating pause at the top, allow the kettlebells to begin to descend, then push your butt back to guide the kettlebells between your legs again, and repeat.
- Stay in control of the action at all times. Put the kettlebells in their place rather than allowing the kettlebells to pull you into a position, especially on the way down.
Progression Makes Perfect
The Double Clean
How to Double Clean
Build Proficiency Slowly
Apply these introductory progressions slowly over time for long-term sustainable impact.
Double High Pull