Kettlebell Chipper; 22 April 2019

WOW: Kettlebell Chipper

Our workout this week is a kettlebell chipper. This going to work the entire body using only kettlebells. The idea with this workout is to work with the heaviest weights you can use WITH GOOD FORM and complete this workout in 20 minutes. Let’s talk about the workout.

The Workout

Perform 20 repetitions of the following Kettlebell exercises, single arm exercises perform 20 reps with each arm. You have a 20-minute time cap.

Goblet Squats

Single Arm Push Press

Single Arm Overhead Lunge

Single Arm Clean

Single Arm Snatch

Figure-8s (each direction)

Deadlift

Swings

How to Perform this Kettlebell Chipper

If you are not familiar with any of the movements in this workout, watch the video below or ask a coach.

We always recommended you 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.

So, the idea of this workout is use heavy weights, but do not sacrifice form. You will want to select a couple of different kettlebells for the different moves. I chose one for the goblet squats and swings, one for the deadlifts, and one for all the single arm exercises. Pacing will be important for this workout, too fast out of the gate and you will run out of steam, too slow, and you will find yourself pushing at the end to get through it.

Get Started

Set your fitness timer for a 20-minute countdown.

Goblet Squats

When the time begins, Grab the kettlebell you selected for your goblet squats and perform 20 reps. Keep your core tight and hold the kettlebell in front of your chest, squat to parallel and return. When you complete your squats, select your kettlebell for the next series of exercises.

Push Press

Starting with the push press, clean the kettlebell to the rack position then with a dip on the knees, explode upward driving the kettlebell to arm’s length overhead. Repeat for 20 reps the switch arms and perform 20 reps.

Overhead Lunges

Next is overhead lunge. Press the kettlebell overhead, holding it overhead, perform a forward lunge with the leg on the same side as the kettlebell. Perform 20 reps, switch arms and repeat.

Cleans

Moving to the clean, starting with the kettlebell on the floor, squat down, grab the horn and drive up through your hips, bringing the kettlebell to the rack position then return to start. Perform 20 reps, switch sides and repeat.

Snatches

Following the cleans you will perform snatches. Are your shoulders burning yet? Again, starting with the kettlebell on the floor, begin just like the clean, instead of stopping in the front rack position you will drive the kettlebell overhead. Perform 20 repetitions on each side.

Figure-8s

Changing up a little we move on to figure-8s. Start holding the kettlebell inverted by the corner of the horn at face level in front of you.  Swing it down=, between your legs, handing it off to the other hand, return to a standing position. The way I am counting the reps for this is, every time you return to the standing position is 1 rep. With that said one full figure-8 counts as 2 reps (one left/one right). With my counting you will perform 40 total reps, or 20 left and 20 right.

Deadlifts

Finally moving away from the single arm exercises, grab your heavy kettlebell and perform 20 deadlifts. With the kettlebell on the ground in front of you grab the horn with both hands, hinging at the hips, drive your hips forward and stand to a full upright position. Perform 20 reps.

Swings

Finally, you are almost there. Change kettlebells if you need to, and perform 20 swings. Remember to keep your back flat, shoulders square and hinge, don’t squat. Thrust through your hips driving the kettlebell forward and up at arm’s length. Kettlebell should not go above shoulder level.  Perform 20 reps, and stop the clock.

Finishing

IF time expires before you complete the workout, try it again later this week, maybe lower the weights a little.  IF you have time left over, try again later in the week, maybe with a heavier weight, or give yourself a lower time cap, if you finished in 17 minutes, try to finish in 16 next time.

Watch the demonstration video below to see these moves performed.

Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.

Demonstrations Video

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