Single Arm Kettlebell Swing- 3x
Kettlebell Clean- 3x
Offset Load Squat- 3x
Overhead Press- 3x
equipment- 1 midsize kettlebell (gage the weight based on your overhead press)
Single Arm Kettlebell Swing- Set up with the kettlebell about 12-18 inches in front of you. Hinge through the hips and reach for the bell with one hand. Keeping your shoulders pulled down into their sockets and hips square, tip the bell towards you and grip the handle. Hike the kettlebell, pulling it through your knees. Don’t let your shoulder dip. Now engage you glutes and drive your hips forward to a standing position. Root through your feet and let the bell float up between hip and chest height. You should be braced in a standing plank position. Now pull the kettlebell back between the legs, hinge through the hips and repeat the movement.
Kettlebell Clean- Start with the kettlebell on the floor. Hinge at the hips, grasp the bell and pull it back between your legs to create some momentum. Drive through your hips to stand tall and power the bell forward. As the kettlebell swings forward, gently pull on it and rotate your grip so that you complete the movement in a rack position with your knuckles facing the ceiling. The kettlebell should be cradled on the back of your wrist. Try to avoid letting it slam into you. Now reverse the movement and repeat.
Offset Squat- With the bell racked in your right arm, sit back into a squat. Extend your left arm as you descend to act as a counterbalance. Drive your feet into the floor and engage your glutei to return to standing. Because of the uneven load, you will need to work to keep your chest and hips square as you move through the exercise. This is a fantastic core challenge!
Standing Overhead Press- Standing with good posture, press the kettlebell overhead. Drive your knuckles toward the ceiling and really try to stack your joints. You hand should be directly over your shoulder. Lower with control.
Perform 3 reps of each exercise on the right side and then repeat on the left. Take a 30- 60 minute break and then start again from the beginning for a total of 5 sets on each side.