Advanced Kettlebell Workout _ Sarah Grace Fitness

Advanced Kettlebell Workout: A Total Body Movement Approach

As we begin our advanced kettlebell workout, it's essential to remember that each movement is designed to be effective for total body development. The movements may require a bit more effort and concentration, so please choose a weight that allows you to complete the sets and reps with ease.

The first movement we'll be covering is the double Russian kettlebell swing. This exercise targets your core, glutes, and posterior chain muscles. To perform this movement correctly, stand with kettlebells in both hands, knees slightly bent, and chest up. Next, hinge forward at the hips, keeping your back straight, and let the kettlebells swing between your legs. As they reach the bottom of the swing, push through your heels to return the kettlebells to their starting position, squeezing your glutes and pushing your hips back into a neutral position. Repeat this motion for the desired number of reps.

It's crucial to maintain proper posture throughout the exercise, keeping your chest up and engaging your core muscles. Avoid raising the kettlebells with your arms and shoulders; instead, use your glutes and hamstrings to control the movement. This will not only improve your form but also increase the effectiveness of the exercise.

The next movement we'll be covering is the lateral lunge with kettlebells. This exercise targets multiple muscle groups, including your legs, glutes, and core. Stand with kettlebells on either side of your feet, toes pointing straight ahead, and knees slightly bent. Next, step out into a lateral lunge position, keeping your back knee almost touching the ground. Lower your body down into the lunge, keeping your front thigh parallel to the ground, and then push through your front heel to return to standing. Clean the kettlebells to your shoulders and press them overhead, completing one rep.

Make sure to maintain proper form throughout the exercise, keeping your knees in line with your toes and engaging your core muscles to stabilize your body. This will not only improve your form but also increase the effectiveness of the exercise.

The third movement we'll be covering is the kettlebell thruster. This exercise targets multiple muscle groups, including your legs, glutes, and core. Stand with a kettlebell on the ground in front of you, feet shoulder-width apart. Next, squat down and clean the kettlebell to your shoulders, keeping your back straight and engaging your core muscles. Push through your heels to return to standing, squeezing your glutes and pushing your hips back into a neutral position. Press the kettlebell overhead, completing one rep.

The kettlebell thruster is a challenging exercise that requires focus and control. Make sure to maintain proper form throughout the exercise, keeping your knees in line with your toes and engaging your core muscles to stabilize your body. This will not only improve your form but also increase the effectiveness of the exercise.

Finally, we'll be covering the single leg stiff leg deadlift with kettlebells. This exercise targets multiple muscle groups, including your legs, glutes, and core. Stand with kettlebells in each hand, toes pointing straight ahead, and knees slightly bent. Next, hinge forward at the hips, keeping your back straight, and lower your body down into a stiff leg deadlift position. Keep your front knee almost touching the ground and engage your core muscles to stabilize your body.

Lower the kettlebells down towards the ground, keeping them close to your shins, and then push through your heels to return to standing. Squeeze your glutes and push your hips back into a neutral position, completing one rep. Make sure to maintain proper form throughout the exercise, keeping your knees in line with your toes and engaging your core muscles to stabilize your body.

Options for Variation

One way to vary this workout is to do three sets of reps for each movement, resting between sets as needed. This will allow you to focus on each movement individually and ensure that you're completing the desired number of reps.

Another option is to combine two or more movements into one set, allowing you to work multiple muscle groups at once. For example, you could do a lateral lunge with kettlebells followed by a thruster, or a single leg stiff leg deadlift with kettlebells followed by a swing. This will not only increase the intensity of the workout but also challenge your muscles in new and exciting ways.

Regardless of which variation you choose, make sure to focus on proper form and technique throughout each exercise. With consistent practice and attention to detail, you'll be able to improve your overall fitness and achieve greater results from your workouts.

"WEBVTTKind: captionsLanguage: enwhat's up everyone today I want to go over an advanced kettlebell workout with you all all of these movements are very effective total body movements and they are going to be a little bit more advanced so pick a weight that you can get through all of the sets and reps with alright so our first movement is going to be a double Russian kettlebell swing that means you have kettlebells in both hands kettlebells are gonna go between the legs with a chest up and then you are gonna use the hips in the glutes to pop those kettlebells back up to shoulder level like I've talked about before and my other kettlebell videos you do not want to raise the kettlebells with your arms and your shoulders you want to use your glutes your hamstrings to pop that kettlebell up to shoulder height to kettlebells is going to add a bit more of a challenge it's definitely more work on your core on your posterior chain you really want to keep that good posture chest up hip hinge and the send those kettlebells up the next movement is going to be a lateral lunge kettlebells and wool pants we're going to lunge out kettlebells on either side of the foot as you come back you're going to clean the kettlebells to your shoulder and press them overhead make compound movement so you're gonna do a nice lateral lunge making sure that your toe and your knee are in line pointing straight ahead you're gonna sit back into the hip of the leg that you're lunging into kettlebells are on either side of the foot as you push off that leg to come back to Center you're going to clean the kettlebells and then you are going to press them overhead the third movement we have our kettlebell thrusters and most of you guys should know thrusters are a super tough compound movement for adding to kettlebells here so you're gonna take them from the floor you can squat and clean them you were going to as you come up out of your squat press them overhead this is a total body movement using glutes you're using quads hamstrings a lot of core to stabilize so once you've gotten them into that front rack position and you're in the squat you're gonna press them overhead as you come back down into the squat they come back to the front rack position go into your squat again coming up and pressing you want to make sure with this movement that your chest is up your core is tight you're able to sit back into your heels as you squat and then as you're pressing you really want to tighten up that core and press with your legs over your head our fourth and final movement is going to be a single leg stiff leg deadlift holding the kettlebells in each hand you're going to do your single leg stiff leg deadlift so kettlebells go towards the floor once they've touched or gotten close then you're going to row fold those kettlebells squeezing your back together let them out and stand back up that's one rep okay so you're getting that hamstring and glute work as you do that stiff leg deadlift it's okay to have a slight bend in the knee it depends on your flexibility but you really want to make sure that you feel all of them the tension in your hamstring and in your glute so you're gonna do that stiff leg deadlift then you're gonna roast wheezing your back your back should be nice and flat and then you stand straight again I don't want to see any rounding okay the first movement should be hip hinge hips go back back is nice and flat just like this and then come back up with each rep three sets of 10 reps on each leg with that movement your options are you could do three sets with the reps of each movement with a rest in between or you could combine the movement so you do one set of movement one then one set of movement two then one set of moving three and four then you get your arrest and you go back through the three sets it's up to you on how you want to put them together I suggest one day out of the week doing the sets all three sets then moving on to the next movement and doing it that way and then the other day of the week combining them so one set up the first one then the one set up the second one and so on and so forth and mixing it up that way all right thanks for watching I was Miami's kettlebell workout I'm and as alwayswhat's up everyone today I want to go over an advanced kettlebell workout with you all all of these movements are very effective total body movements and they are going to be a little bit more advanced so pick a weight that you can get through all of the sets and reps with alright so our first movement is going to be a double Russian kettlebell swing that means you have kettlebells in both hands kettlebells are gonna go between the legs with a chest up and then you are gonna use the hips in the glutes to pop those kettlebells back up to shoulder level like I've talked about before and my other kettlebell videos you do not want to raise the kettlebells with your arms and your shoulders you want to use your glutes your hamstrings to pop that kettlebell up to shoulder height to kettlebells is going to add a bit more of a challenge it's definitely more work on your core on your posterior chain you really want to keep that good posture chest up hip hinge and the send those kettlebells up the next movement is going to be a lateral lunge kettlebells and wool pants we're going to lunge out kettlebells on either side of the foot as you come back you're going to clean the kettlebells to your shoulder and press them overhead make compound movement so you're gonna do a nice lateral lunge making sure that your toe and your knee are in line pointing straight ahead you're gonna sit back into the hip of the leg that you're lunging into kettlebells are on either side of the foot as you push off that leg to come back to Center you're going to clean the kettlebells and then you are going to press them overhead the third movement we have our kettlebell thrusters and most of you guys should know thrusters are a super tough compound movement for adding to kettlebells here so you're gonna take them from the floor you can squat and clean them you were going to as you come up out of your squat press them overhead this is a total body movement using glutes you're using quads hamstrings a lot of core to stabilize so once you've gotten them into that front rack position and you're in the squat you're gonna press them overhead as you come back down into the squat they come back to the front rack position go into your squat again coming up and pressing you want to make sure with this movement that your chest is up your core is tight you're able to sit back into your heels as you squat and then as you're pressing you really want to tighten up that core and press with your legs over your head our fourth and final movement is going to be a single leg stiff leg deadlift holding the kettlebells in each hand you're going to do your single leg stiff leg deadlift so kettlebells go towards the floor once they've touched or gotten close then you're going to row fold those kettlebells squeezing your back together let them out and stand back up that's one rep okay so you're getting that hamstring and glute work as you do that stiff leg deadlift it's okay to have a slight bend in the knee it depends on your flexibility but you really want to make sure that you feel all of them the tension in your hamstring and in your glute so you're gonna do that stiff leg deadlift then you're gonna roast wheezing your back your back should be nice and flat and then you stand straight again I don't want to see any rounding okay the first movement should be hip hinge hips go back back is nice and flat just like this and then come back up with each rep three sets of 10 reps on each leg with that movement your options are you could do three sets with the reps of each movement with a rest in between or you could combine the movement so you do one set of movement one then one set of movement two then one set of moving three and four then you get your arrest and you go back through the three sets it's up to you on how you want to put them together I suggest one day out of the week doing the sets all three sets then moving on to the next movement and doing it that way and then the other day of the week combining them so one set up the first one then the one set up the second one and so on and so forth and mixing it up that way all right thanks for watching I was Miami's kettlebell workout I'm and as always\n"