Troy Anderson here from kettlebellfatlosstraining.com. What I am going to do is I am going to show a few tips back here on my chalkboard and white board. I have my best kettlebell workout circuit. Circuit, I use to teach everybody in my class, it's a kind of some complimentary and foundational movements using kettlebells. I am going to use the single kettlebell. This is a very, very basic movement. This is assuming that there is not a lot of upper body strength or familiarity with using the kettlebell over head.
Number 1 drill, double squat, reach down, grab kettlebell at the base of the horns, nice and tight and tighten your elbow underneath it solidly, and then we are just going to push back. Nice, keep still in all positions, and back up. A couple more. If you are already sweating on doing this, I just finished my hard repetition, kettlebell challenge of the day. I did the secrets of the snatch test. First time I have done a lot. Well, it's hopefully good.
Next, two-hand press. Like I said, this is for those that are a little bid unfamiliar, so you are going to hold the kettlebell as you can see here by the horns and then we are going to go over head. Nice and solid, we're going to lead ourselves in, squeeze the cheeks, and go over head. I am going to get nice and vertical, and try to cover your ears when you're doing from the side. You really want to do this and especially you want to squeeze that, and keep everything nice yourself, don't get any leverage in your low back.
Next one is two hand high pull. So this is taking our deadlift, put some speed to it, kick it rough and nice. This is the first time we're speeding this when using this complex. So reach back, weight on the heels, good posture, bending down and pull up those hamstrings and glutes. From here, it's going to accelerate up, make the elbows wide. You should feel pretty weightless when it gets to this level. Then, obviously it is going to be pulled back down to gravity. So we are going to bring the hips back down to left, and then back up. You might not be able to be sequential initially, but as you are getting more confident at it, that's what the goal is. So you may have to just do, then stop, back down. I will show you both versions. Here we go.
At your place, reset yourself. But as you get better, we're going to push back on the heals using the hamstring. My arms are underneath that, just gather the kettlebell, again don't get tense. You can see my arm is going to rotate that off.
Next one down, goblet(ph) punch. So back to the goblet(ph) position, getting the elbow stuck, all I am going to do is I am going to drop it and it will help people get a little bit better depth and open up their hips a little bit better. I am just going to drop back. Try to keep your trunk nice and vertical, try to link forward, keep nice and vertical, goblet(ph) punch.
Next one, two hand rope. So same position you have again with two hand press that you can see here, this carpet down in the way as such. Here, good posture. It's actually going to work your trunk and core quite a bit, your abs because you are having to hold your body in a position, and back, straight up right, make that kettlebell to touch to the bottom of your stomach.
So again I will show you a couple of more repetitions. Hands extend all the way up, all the way down. Now, I am going to pull the back now, get the arms tight again, open up the chest, pull up the back. Last one is a classic, and very foundation move, two-hand-kettlebell-swing. So you could get a little confused and especially if you just get into this between the high-pull and a swing. High pull and it's closed in, and got as far as close to the body as you can, and then come back down exclusively, and then the swing is rushed, we're going to project it out away from us.
We're not lifting it up, we're actually pushing it away from us. You will see what I mean. So I am going to set the kettlebell behind. We always set the kettlebell behind that because it allows us to kind of queue ourselves to push back into our hips and hamstrings to start off. So here, good posture, I am just going to have a lot of swing and project it away. I will push the bottom of the kettlebell up in front of me.
One thing, if you can't yourself notice on one thing that you don't want to be doing using your arms off a lot is this, is that the bottom of the kettlebell faces down here. So wrap it up, goblet squat, two-hand press, high pull, goblet lunge, two-hand row and swing. There are your repetitions where you should do this as your fitness level determines, as you are familiar and master with all of these drills. The two hard rows on this, as you will master you can do it, especially if you are very nervous, you are moving weight very fast. So the hardest thing to control is speed, they are going to be your high pull, and your swings.
Other ones are pretty much strict form kind of movements and so they are going to be a little bit easy. But your swings and your high pulls are the ones that are really going to make your money. It gets a lot of muscles involved. So you want to work on that. Like I said, on the high pull, you just need to stop and come back down, that's cool. Swing, obviously you're projecting it away. It's all about load in the hips and hands plus all about -- what the kettlebell is just about, and where it is so good. That's why we all love it so much. Because it kind of helps us to really learn those aspects that we can carry over and progress things. Plus we can get that speed movement going on. It helps people keep away from that. So reteaching things as well, so it's pretty cool.
This is the Anderson Training Systems, raise kettlebell Circuit. Again, goblet squat, two-hand press, high pull, goblet lunge, two hand-row and swing, two hand swing. So this has been wrapped. Make sure you get over and check out at this site, kbfatloss.ning.com and let us know what you think of this video. I hope you have a great day.
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