This week we are doing a kettlebell descending ladder workout. We are starting at 12 reps and going down to 2 reps in increments of 2, for a total of 6 rounds. This one will fry your shoulders. Again this a versatile workout that can be performed for strength or endurance. Check it out!
Perform a descending ladder of 12-10-8-6-4-2 Reps:
Single Arm Kettlebell Swings (Each Side)
Single Arm Kettlebell Cleans (Each Side)
Single Arm Kettlebell Snatches (Each Side)
Single Arm Kettlebell Strict Press (Each Side)
1000 Meter Row
How to Perform this Kettlebell Descending Ladder
For anyone that has been training with us for any period of time, all these moves should be familiar to you. If you have any questions, watch the video below or ask a coach.
It is always recommended to warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, or 5 to 10 minutes of light cardio. Never sacrifice good form and technique to feed your ego, always use good form even if it means slowing down or using a lighter weight. During this workout you will be performing single sided exercises, this helps to keep your core engaged throughout. Perform each exercise on both sides before moving to the next exercises.
Single Arm Kettlebell Swing:
Good, basic swing to start things off. Start with the kettlebell between your feet. Grab the horn with one hand swing the weight slightly behind, then drive forward with your hips, driving the kettlebell up and forward to eye level in front of you. Repeat for the set reps on each side.
Single Arm Kettlebell Cleans:
With the kettlebell on the floor between your feet, squat down and grab it by the horn. Drive with your legs and bring the kettlebell up into the front rack position. Return to the start position. Complete the set reps on each side.
Single Arm Kettlebell Snatches:
With the kettlebell on the floor between your feet, squat down and grab it by the horn. Drive with your legs and bring the kettlebell straight up toward the ceiling, arm fully extended overhead. Return to the start position. Complete the set reps on each side.
Single Arm Kettlebell Strict Press:
Clean the Kettlebell to the front rack position just like in the kettlebell press. From this position press the kettlebell straight up to the ceiling, do not bounce or dip your legs to get any momentum. Perform the set number of reps for each round on each side.
Finisher- 1000 Meter Row:
Using the Concept 2 rower, perform a 1000 meter row as fast as you can at maximum resistance.
Watch the demonstration video below to see these moves.
Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.
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