Kettlebell Basics

I have been doing this program myself for the last few weeks:

Garage Built Body

And have been reminded of the power of the kettlebell full body attack.

Did it paired with another exercise at the end of one of the workouts and was just SMOKED … this thing works like every muscle group in your entire body!

Watch the video below to see how to do and use the exercise:

Kettlebell Full Body Attack

And click this link:

=> Garage Built Body

To see the full Garage Built Body program from my friend Travis Stoetzel.

Thanks!

- Forest

Video Recap

I’m going to show you today what could be one of the most difficult double kettlebell exercises around. This one is called the Total Body Attack, also known as “The Man Maker” … but I didn’t come up with that name just for the record. It could be politically incorrect according to some people’s standards but whatever you want to call it, its a great exercise.

You are going to need two kettlebells. If you can handle it, try to go a little heavier than you think you can. The reason being, when you are doing a renegade row or a push up or anything with your hands on the ‘bells, they can get a little bit unstable if your weight is really light. That’s because all of your weight is supported on the bottom of the ‘bell – which is really small.

So these are 16 kilo ‘bells and the bottom of these are a decent sized base.

Get both hands on the ‘bells, hop your feet back. Row on the right. Make sure when you do that row you transfer your weight over and get in a nice plank and use the muscles in the back to do the row. Row on the right, row on the left and hop the feet forward.

From here you have to adjust your hands a little bit and turn the handles in. It’s not going to be like a Russian swing to clean, it’s just going to be from a dead stop.

Go from right here, snap the hips, weights up to the clean position. From here, adjust your feet a little bit, do a squat up to an overhead press and repeat. You can add in an optional push up if you want to make it more difficult. Repeat that for reps.

So there is your Total Body Attack. You can use that at the beginning of your workout as a total body strength move or you can use it at the end with lighter weight as a finisher.

Thanks for watching, and see you next time!

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