Our workout of the week is a double kettlebell power circuit. This workout, like the one a few weeks ago, came from the book Racked & Loaded by Pat Flynn. Pat has come up with a number of great kettlebell workouts for all kinds of goals.
Complete 1 rep of each exercise in order for
As Many Rounds As Possible in 10 Minutes.
Double Kettlebell Swing
Double Kettlebell Snatch
Double Kettlebell Clean
Double Kettlebell Shoulder Press
Double Kettlebell Front Squat
How to Perform Double Kettlebell Power Circuit
You may 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 is a 10 Minute AMRAP (as many rounds as possible). The idea is to try to work at a consistent pace without taking breaks to complete the maximum number of rounds in the time period. You will need to select a set of kettlebells. Recommended weights are: 12- 16 Kg for the men and 6 – 10 Kg for the ladies.
This is a pretty basic workout. You will perform 1 rep of each exercise in the circuit, and you will repeat the circuit as many times as you can in 10 minutes. Sounds easy enough…right?
Also, the purpose of this workout is to work on explosive power, so you want to go heavy, but don’t go so heavy that you start to sacrifice form, or that you burn out too quick. Pace yourself. I found that completing 2 -3 rounds per minute is a really good pace.
Double Kettlebell Swings: Like the traditional 2-handed Russian kettlebell swing except with 2 kettlebells. Hinging at the hips and swinging the kettlebell up to chest level.
Double Kettlebell Snatch: Transition right from the bottom of the swing, explode back up, pushing the kettlebells over your head locking out your shoulders. Pause briefly before swinging the kettlebells back down.
Double Kettlebell Clean: Again, you will transition directly from the bottom of the snatch and explode back up cleaning the kettlebells to a front rack position.
Double Kettlebell Shoulder Press: From the front racked position that you ended the clean in, press the kettlebells directly overhead, pause briefly and return them to the front rack position.
Double Kettlebell Front Squat: Continuing the circuit from the front rack position, your will lower yourself to a squat. Try to go as low as you can, hip crease even with or below the knee. Pushing through your heels stand back to the upright position. From here, swing the Kettlebells back down to the starting position. Pause briefly, then repeat the entire circuit.
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For more on Pat Flynn visit Chroniclesofstrength.com