1a. Alt. KB Swings x 1 min.
1b. KB Overhead squat x 6 ea. side (perform 6 on the left, then 6 on the right) -
* When performing the OH squat, keep your eye on the kettlebell/free hand
out in front/hips back
(push the bell up, while sinking your lats down). Only go as low as
you can with good form (no wobbling to the left or right)
perform 5 rounds. Rest 1 min between rounds.
Once you’ve completed all 5 rounds. Rest 5 minutes, then begin Combo set 2 & perform 3 rounds of Combo set 2.
2a. KB step up x 1 min ea. side (make sure the bell is sitting in the
corner of your arm & your fist is under your chin. Keep wrist
2b. Seated KB Press x 5/side
*(While standing, clean & rack the bell. Then sit on a stable surface
that won’t move. Compress your abs/grip the handle/tense up all of
your muscles & press the bell straight up, as you would do if you were
standing. DO NOT LEAN BACK! Compressed abs = a “Safe Back!
Keep the bell over your shoulder & lock out. Safely return the bell to
the rack position, while keeping your abs compressed and muscles
tense. Exhale on the top portion of the lift. Be fluid. Be rigid. Be a
BTW, here’s a look at my fellow IKFF kettlebell coaches having fun with the overhead squat at a recent certification course. The course was hosted by my man, Mike Stehle at his Crossfit Jersey Shore gym, in Avon By The Sea, N.J.
Join us at one of our upcoming IKFF certified kettlebell teacher by logging on to http://ikff.net.