Check out our workout of the week, it’s a kettlebell sandbag ladder workout. The workout is 5 rounds going down the ladder with Kettlebell and up the ladder with the Sandbag. We have 4 exercises, two with the kettlebell and two with the sandbag. Read on for more about how to execute this workout.
Perform 5 Rounds:
Kettlebell Reps: 10-8-6-4-2
Sandbag Reps: 2-4-6-8-10
Kettlebell Goblet Squats
Kettlebell 2-Point Row
Sandbag Push Press
How to Perform this Kettlebell Sandbag 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, and/or 5 to 10 minutes of light cardio.
Pick your kettlebell and sandbag, or you may want different weights for each exercise. I know that I can go heavier on the squats than I can the 2-point row, so I used 2 different kettlebells. The same was true for the sandbag exercises, I picked a heavy bag for the deadlift and a moderate one for the push press.
Complete 5 rounds of these exercises, at your pace, rest as needed, but try to move continuously. For the First round you will complete 10 reps of the kettlebell exercises and 2 reps of the sandbag exercises. The second round will be 8 reps with the kettlebells and 4 with the sandbags. Continue this pattern decreasing reps for the kettlebell exercises and increasing reps for the sandbag exercises to complete the 5 rounds.
Hold the kettlebell in front of and close to your chest. Bending your knees to squat down lower yourself until your thighs are parallel to the floor the raise back to the start positions. Perform the prescribed number of squats for each round.
Place the sandbag in front of you. Squat down, hinging at your hips and grab the handles. Drive through your legs, extending your hips and coming fully upright. Repeat for the prescribe reps for the round.
In a split stance, hinge forward at your hip keeping your back flat grab the kettlebell and bring it up by your side, driving your elbow toward the ceiling. Keep your shoulders square. Perform the set number of reps for that round on each side.
Clean the sandbag to a front rack position. From here you will dip your knees slightly, then in one smooth motion explode upward straightening your knees and driving the weight up over head to arm’s length. Then lower the sandbag back to the front rack. Complete the set number of reps for the round, then start back at the first exercise for the next round.
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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