Kettlebell Push Workout; 1 July 2019

WOW: Kettlebell Push

Let’s turn back the intensity this week. We have a Kettlebell Push workout, take it at your own pace and try to work with heavier weights. You have 4 kettlebell exercises and we are throwing in some power wheel roll-outs to hit that core.

The Workout

Perform 5 rounds, 10 reps per exercise.

Kettlebell Chest Press w/Hip Bridge

Kettlebell See-Saw Shoulder Press

Alternating Kettlebell 1-On/1-Off Push-ups

Kettlebell Single Arm Half Kneeling Shoulder Press

Power Wheel Roll-outs

How to Perform this Kettlebell Push Workout

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.

Ready to Start? Grab a couple of kettlebells, you may want a couple of different weights available You will be doing this workout at your own pace, there is no timed element to it. Take your time, use heavy weights, but do not sacrifice form.

Chest Press with Hip Bridge

Select 2 kettlebells of the same weight. Lay on the floor with a kettlebell in each hand and positioned at your shoulders. Raise your hips up off the ground and hold that position. Now, press the kettlebells straight up, return to the lowered position. Repeat for 10 reps.

See-Saw Shoulder Press

For this exercise you will stand up. Take two matching kettlebells and clean them to the front rack position.  From this position press one kettlebell overhead. As you lower that kettlebell, press the other one overhead. The key here is that both kettlebells should be moving, one going up, one coming down. Perform 10 reps on each side.

Alternating 1-On/1-Off Push-ups

For this exercise the weight of the kettlebell does not matter, what does is the size (diameter).  Assume the push-up position with one hand on the kettlebell. Perform a push-up. At the top position move the hand off the kettlebell and out to the side and bring the other hand onto the kettlebell. Perform another push-up. Switch your hands back, repeat until you complete 10 push-ups on each side.

Half Kneeling Single Arm Shoulder Press

This is the final kettlebell exercise of the round. Assume a half kneeling position, on one knee, with the other leg out in front of you, foot on the floor. (see video) Take the kettlebell in the hand on the same side as the knee that is on the floor and clean it to the front rack position. From here, press it overhead then lower it back to the front rack. Repeat for 10 reps then switch sides and do 10 reps with the other side.

Power Wheel Rollouts

The Final movement of the round is the power wheel rollout. Grab a power wheel and a stability pad(optional).  Kneel on the stability pad, grab the power wheel by the handles. Rollout to as far as you can, try to get fully extended and touch your nose to the floor. Then pull back to the starting position. Repeat for 10 Reps.

 

Remember there is no time element to this workout so take a break as you need and grab water to stay hydrated.

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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