Yahoo Movies This Calorie-Crushing Kettlebell Complex Builds Total-Body Muscle Fast
When it comes to building raw strength, throwing around heavy iron remains undefeated. But when we can’t go heavy we can get fast. Throw your maximum effort into accelerating each and every rep in this dynamic kettlebell session and you’ll be rewarded with some seriously explosive strength gains with a good dose of lean muscle.
Work your way through six rounds of the following circuit, keeping that explosive intent throughout whilst still focusing on your form. Rest only as necessary but once you begin a round, attempt to see it through until the final squat.
1) Kettlebell Clean and Push Press x 5 (each side)
Begin with a full body blowout. Squat down with a flat back and grab a kettlebell from between your feet (A). Stand up as explosively as possible, pulling the kettlebell up quickly, turn your hand and catch the kettlebell in front of your collar bone, fist tucked below your chin (B). Dip at the knees, then stand up explosively, creating some helpful momentum, press the bell overhead to full lockout (C). Lower to your chest, then the ground and repeat.
2) Kettlebell swing x 10
After your final press, lower the bell back to waist height and move into your swings. Initiate the movement by hinging your hips back like you’re trying to push a door open with your glutes. swinging the weight back (A), before driving your hips forward explosively to lift the kettlebell to shoulder height, bracing your core (B). Let the momentum bring you straight back down into the next rep.
3) Goblet Squat x 15
Hold your kettlebell close to your chest (A). Sink your hips back and descend into a squat (B). Your elbows should come in between your knees at the bottom. Drive back up, tensing your glutes at the top. Repeat.
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