Kettlebell Hammer Time

Get ready to have every part of the body tested on this one – not least the heart and lungs!

Asymmetric Kettlebell Push Up

Coaches Tip: Keep your hands in line with your upper chest.

1. One palms should be flat on the floor, with the other on the kettlebell.
2. Straight legs with weight on toes or alternatively knees on floor..
3. Push your body upwards by straightening your elbows. 
4. Bend your elbows to return to the starting position.

Single Arm Kettlebell Bent Over Rows

Single Arm Dumbbell Row

Coaches Tip: As you pull the kettlebell, focus on squeezing the muscles around your shoulder blade.

1. Brace your core and pull the kettlebell towards your lower ribs. 
2. Control the kettlebell back down to the starting position, keeping your spine neutral.

Single Leg Kettlebell Deadlift

Single Arm Kettlebell Cleans

Coaches Tip: Make sure the kettlebell is racked with your elbow tucked towards your ribcage.

1. Drive your hips forward to initiate the swing and pull the kettlebell straight up
2. Catch the kettlebell at shoulder height into a partial squat. 
3. Stand upright and briefly pause. 
4. Return to starting position and repeat.

Kettlebell Windmills

Coaches Tip: It’s good practice to look at the kettlebell throughout the movement.

1. Keeping the arm locked, push your hip towards the kettlebell. 
2. Lower the free arm down your leg towards the floor.
3. Pause briefly and return to the starting position.

Single Arm Kettlebell Overhead Press

Coaches Tip: Squeeze the glutes as the kettlebell is pressed overhead.

1. Press the kettlebell overhead from your upper chest, until your arm is extended
2. Pause briefly and lower to the starting position.

Single Arm Kettlebell Snatch

Coaches Tip: Take a second to check your posture in the overhead position.

1. Drive your hips forward to initiate the swing and explosively raise the kettlebell.
2. Keep the kettlebell close to your body until your arm is extended overhead. 
3. Dip under the kettlebells in a partial squat.
4. Control the kettlebell back to the starting position.

Kettlebell Goblet Squat to Side Lunge

Coaches Tip: At the bottom of this squat, you should feel as if every muscle in your body is strongly engaged.

1. With the kettlebell in the goblet position, brace your core.
2. Bend your knees, pushing your hips down and back as if you were sitting onto a low bench.
3. Push your feet into the floor and straighten your legs and hips.
4. Squeeze your glutes as you return to the start position.
5. From this position take a large step to the side, turning your foot out slightly.
6. Bend the knee of the lead leg and perform the side lunge, keeping the trailing leg straight.
7. Return to the starting position, perform the squat followed by a lunge to the other side.

Double Kettlebell Jerk Press

Coaches Tip: Remember this is a jerk rather than a push, load the legs and explode towards the ceiling.

1. Rack the kettlebells.
2. Set feet about hip distance or slightly outside the hips.
3. Dip slightly at the knees ad hips before you drive the kettlebells overhead to finish with a second dip.
4. Lock out elbows and knees.
5. Lower the kettlebells to the rack position, absorbing the impact of the weight with a knee dip while bracing your abdominals.

Burpees

Coaches Tip: Try to jump high and land softly.

1. Stand with your feet shoulder-width apart and your arms by your sides.
2. Lower into a squat position and place your hands on the floor.
3. Kick or step your legs back into a plank position.
4. Jump or step your legs forward to return to a squat position.
5. Jump in the air, fully extending the body.
6. Return to the standing position.