Kettlebell Basics Combo #4

by admin on May 21, 2010

For the forth installment of the Kettlebell Basics Combo series … The Super Full Body Attack!!

This one is really just a single exercise, but I’m calling it a combo because it’s a bunch of kettlebell moves all mixed together … it’s truly a smoker. I challenge you to find a muscle group in your body that this exercise doesn’t work.

Here’s the video:

Start this one in a standing position with the kettlebells about six inches in front of you. The first trick is to make sure the KB handles are placed in such a way that your palms can face each other when you jump back to your Push Up.

Jump your feet back to a Push Up position – like a Burpee. Do a Push Up. Now, jump the feet forward in one motion and make sure your feet land outside of the kettlebell handles.

Clean the ‘bells up, do a Front Squat, and move straight from the Front Squat to an Overhead Press. Rack the KB’s, return them to the ground and you’ve done one rep.

For a quick, incredibly tough full body blast, do 50 of these for time. You must pay very close attention to your form with this combo. Especially as the rep count starts to climb, your form can easily break down.

If you’re just starting out, you can of course scale the workout down and do maybe half the amount of reps. You could also do more if 50 is too easy.

(BTW, I got the idea for this one from the ‘original’ full body attack – I’ve just added a Push Up and Front Squat to make it tougher.)

Here’s a video of the original for reference:

That’s it for kettlebell basics combo #4! Enjoy and keep training hard.

Still strugling to learn the basics of kettlebell training? Your first move is to read through the archives and check out the videos on this blog – there’s a ton of great info here. Make sure to subscribe to our newsletter, and you’ll get a free Beginner’s Guide to Kettlebell Training – you can do that by simply inputing your name and email into the form at the upper right of the page. For a more complete and in-depth guide that teaches you basic kettlebell exercises and workouts, check out my KettlebellBasics.net Quick Start Guide. And last but not least, visit the recommended resources page of this blog to order kettlebells and all the other stuff you need to make your kettlebell training a great experience!

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