Kettlebell Conditioning

Great full body session with the kettlebell. Surprisingly tough if you get the weights correct!

Turkish Get Up

Coaches Tip: Push your hand into the floor and squeeze your abs to assist the lift.

1. Position the kettlebell straight above your chest.
2. Bend the same side leg at the hip and knee. 
3. Push the bent hip forward raising your upper body off the floor. 
4. Come onto one knee with the kettlebell overhead. 
5. Stand upright with your arm fully extended overhead. 
6. Reverse the movement to return to the starting position.

Kettlebell Suitcase Deadlift

Coaches Tip: The goal is to keep the body as balanced and level as possible.

1. With a kettlebell in one hand, brace your core.
2. Feel your hamstrings lightly stretching in the start position.
3. Lift your chest and push your hips forward to lift the kettlebell off the floor.
4. Push the hips back and bend at the knees to return to the starting position. 

Kneeling Kettlebell Clean & Press

Coaches Tip: Brace your core… Hard!

1. Assume a half kneeling position
2. Swing the kettlebell between your legs and pull it straight up
3. Catch the kettlebell at shoulder height . 
4. Pause briefly. 
5. Push the kettlebell overhead.
6. Lower the kettlebell and return to the starting position.

Kettlebell Renegade Row

1. Set up in a push up position on the kettlebells.
2. Push one kettlebell into the floor and row the other towards your chest. 
3. Lower the kettlebell to the floor and change sides. 

Glute Bridge Kettlebell Floor Press

1. Laying on your back with bent knees, grip a kettlebell in each hand, ensuring your wrist is through the handle of the kettlebell.
2. Rest the bells on your chest.
3. Tuck your elbows tight into your body and push your feet into the floor to lift the body into a bridge position. 
4. While holding the bridge position, push the kettlebells up and lower back down to your chest. 

Jump Squats

1. Feet shoulder-width with a slight bend in your knees. Shoulders over your hips with a neutral head and neck position.
2. Maintain a neutral spine, and begin to bend your hips and knees, while maintaining a fairly vertical shin position.
3. Lower until your legs are in a quarter squat position or slightly above parallel.
4. As you lower down into your squat, allow your hands to travel behind your body. Your shin angle and torso angle should remain relatively the same.
5. Explosively push through the ground to jump into the air
6. As you straighten your legs, simultaneously swing your arms forward.
7. Land softly from your jump on the balls of your feet, and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force.

Band Pulls

1. Hold the exercise band at chest height.
2. Squeeze the shoulder blades together and stretch the band as wide as you can.

Kettlebell Swings

Coaches Tip: Kettlebell swings are a rhythm exercise, try to feel the kettlebell is flowing rather than fighting against you.

1. Strongly drive your hips forwards to swing the kettlebell up to shoulder height.
2. Squeeze your glutes as the bell reaches the top of the swing.
3. Allow the kettlebell to swing back down to the starting position.