Our workout of the week is a kettlebell upper body Blitz. This workout is really going to work your shoulders. We start by working three movements to on each side for three rounds. Then we move into a complex that incorporates all three movements for a 5-minute AMRAP.
Complete 3 Rounds
15 Reps Each Side
Single Arm Kettlebell Swing
Single Arm Kettlebell Clean
Single Arm Kettlebell Snatch
Then complete 5 Minute AMRAP
Single Arm Kettlebell Swing, Clean Snatch Complex
1 rep of each movement on one side then the other side is one round
How to Perform Kettlebell Upper Body Blitz
By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout watch the demonstration 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.
This workout has two parts. The first part is skill development. The second part we will combine the movements from part one into a 5-minute AMRAP (As Many Rounds As Possible).
The first part of this workout is skill development. There is not time element for the first part. Take your time and concentrate on form. You will complete 3 rounds, 15 reps of each exercise, with each arm. Complete both sides for each exercise before moving on to the next exercise. Rest as you need it. The important aspect of this part of the workout is to work on form.
After you finish the first part of the workout, take a short break to catch your breath and get some water before moving on to part 2. For this part of the workout you will need a fitness timer that you can set for a 5-minute countdown.
When the timer sounds to begin you will complete as many rounds or reps as possible of the single arm kettlebell swing, clean, snatch complex. One swing, one clean one snatch on one side and then one swing, one clean one snatch on the other side is one round or rep.
Recommended weights are: 14- 20 Kg for the men and 6 – 12 Kg for the ladies.
Single Arm Kettlebell Swings: Like the traditional 2-handed Russian kettlebell swing except holding the kettlebell in one hand. Hinging at the hips and swinging the kettlebell up to chest level. Concentrate on keeping your shoulders square by engaging your core. Complete 15 reps on each side.
Single Arm Kettlebell Clean: Start off with the kettlebell on the ground. Pull the kettlebell up and clean it to the front rack position. Repeat until you complete 15 reps on each side.
Single Arm Kettlebell Snatch: Starting with the kettlebell on the floor, explode back up, pushing the kettlebells over your head locking out your shoulders. Pause briefly before swinging the kettlebells back down.
Single Arm Kettlebell Swing, Clean, Snatch Complex: Begin with the kettlebell on the floor between your feet and a little forward. Grab the handle with one hand, and perform a single arm swing, from the bottom of the swing go right into the single arm clean to the front rack position. After a brief pause, swing the kettlebell back down. From the bottom of that swing, explode up right into your kettlebell snatch. Pause briefly at the top before swinging the kettlebell back down. Transition to the other hand using a hand to hand swing, then repeat the swing, clean snatch with that arm. You have now completed one round. Repeat that complex for 5 minutes.
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