The two versions of this workout are a lot of fun, but should only be attempted if you’re VERY comfortable with the 1 arm swing. They also should be performed outside or in a safe area, especially if you’re trying 1 arm swings with a heavier kettlebell than usual. Make sure to always keep your form, stop before things get sloppy. You will need to use a strong hip hinge/snap to make this work – as well as NO twisting of the torso (if you find you have to REACH to switch hands with the kettlebell, you’re probably twisting!)
We warmed up with joint mobility exercises, a few 2 hand kettlebell swings, and some deadlifts.
Moderate Kettlebell version:
5 rounds of:
- 20 hand to hand kettlebell swings
- 5 military presses per side
- 8 1 leg deadlifts per side
- kettlebell hot potato (count to 50)
- 2-3 pump stretches
Heavier Kettlebell version (challenging if the right kettlebell is chosen, but be smart!)
5 rounds of:
- 10 hand to hand kettlebell swings
- 5 per side Mace swings*
- 8 1 leg deadlifts per side
- 20 2 hand kettlebell swings
- 10 “slingshots” or “around the worlds” in each direction
- 2-3 pump stretches
*no Mace in your collection? You’re missing out – BUT, feel free to substitute kettlebell halos at this part.
We followed up with some variations of other challenges related to double kettlebell swings, and a few beast swings. Then completed the sessions with our favorite joint mobility exercises and a LOT of water.
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