Got some core work in after a run. Love utilizing kettlebells to get my spine rotating to build power and strength.
Rotational high pull
1/2 kneeling chops
1/2 kneeling snatch into a windmill
Kneeling halos
*16 kgs for all movement*
Rotational med ball slams
🤙🏻
Trying to jump higher and improve my cleans
Repeat jumps 3x5
a.Isometric squat
b. Approach jump 5”x3
SL push offs 3x3
Hang cleans 4x3
Front squats 4 x 3, 1
Z press 3 x 5
ECC Inverted Rows 3x5x3”
a.Clubswings 3x20
b. Weighted push-ups 3x10
Sandbag marches
Warm-up with some SL plate and box hops
Banded swings @ 19kg —-> Seated broad jumps
SL swings @ 19kg —-> SL bounds
SS Snatches @ 23kg —-> Approach jumps
70lb sandbag tosses
Finished with some rope flow for fun
Love going through KB workouts on the weekend
Warm up - Alt. swings & Rack rotations @ 16kg
Alt Swing to SS snatch @ 23kg
Tactical clean to 1/2 kneeling windmill @ 23kg
Rotational clean @ 23kg
Tactical SS cleans @ 23kg
Alt mace swings @ 15lbs
Quadruped kick throughs
One of my favorite uses for Kbs is to pair them with plyometrics. I think they compliment the movements great
High pull swings —> Drop jumps
Staggered stance box snatches —> SL box push offs
Bonus core and coordination training with a club and flow rope 🤙🏻