Here is another variation of Advanced Kettlebell Workout.
This workout incorporates 6 moves. 4 of them use double kettlebells and the other 2 moves are bodyweight (calisthenics) exercises mixed into the routine for active recovery. Lets get into nuts and balls of Advanced Kettlebell Workout.
DOUBLE CLEAN PLUS DOUBLE PUSH PRESS (DCl + DPP)
Make sure you pick 2 of the same size kettlebells of medium weight. (NOTE: Do not go too heavy with this workout).
Start with the kettlebells in front of you, hinge at the hips, grab the bells and swing them back in between your legs.
Then bring them both into the rack position, before pressing them straight above your head.
TIP: Cheat your press by using a lot of power from your lower body. Using the assistance of your legs will help you perform the move better.
Next one of Advanced Kettlebell Workout COUGAR (FROG JUMPS)
Start with your hands and feet on the ground. Make sure your hands are in front of you and then transfer the weight to your palms and hop forward.
REPEAT. Remember to keep your hips close to the ground when moving, which helps maintain mobility of the lower extremities.
THIRD: DOUBLE KETTLEBELL FRONT SQUATS
Clean the bells into the rack position and then come down nice and deep. Next come up, locking out your hips at the top. Remember to look forward when coming up.
OURTH: DOUBLE KETTLEBELL SWING
Start with the kettlebells in front of you, hinge at the hips, grab the bells, swing them back in between your legs and then bring them forward. Make sure to drive with the hips and then lock them out. This move requires a lot of energy if you perform the swings back-to-back so make sure to give yourself 30-60 seconds of recovery time before moving onto exercise 5.
FIFTH: DOUBLE KETTLEBELL SNATCH
Start with the kettlebells in front of you, hinge at the hips, grab the bells, swing them back in between your legs and then bring them up above your head. Make sure to bend the elbows when driving the bells overhead.
Bring the bells up in one motion, but make sure to bring them into the rack position on the way down (2 motions).
NOTE: This move is most optimally performed by how well you execute the hip thrust. The hip thrust is main source of force, the upper body is secondary.
LAST: WALKOUT INTO PUSH-UP
Start by standing straight with your hips locked out, walk out onto the floor and make sure your hips are locked when performing the push-up. Come back up.
Maintain control during the movement and bend deep at the knees when coming back up.
Advanced Kettlebell workout is great way to squeeze tons of workload during your practice.
You will be surprised how “excited” your heart and lungs will be.
Go take it for the ride – ENJOY!