Full Body Kettlebell Workout for Muscle, Power, and Mobility

Check out this full-body kettlebell workout and add 4 benefits to your training with one simple tool:

1: Mobility and Stability (1:55) - Set a 10 minute clock and move through my favorite moves to warm up your body and strengthen your joints.

2: Speed, Power, and Coordination (4:15) - Go way past the kettlebell swing and progress all the way up to advanced skills.

3:Slow Down to Build Strength and Muscle Mass (6:00) - use classic hypertrophy methods with moves like squatting and bent over rows.

4:Endless Conditioning Creativity (8:56) - Interval work keeps quality high and you will never run out of movement combos.

Put them all together in the full workout (9:58):
Warmup:
2 TGU R/L
20m KB Rack Carry
5 Kneeling Bottom Up Press R/L
10 Kneeling Hip to Halo
10 Goblet Cossack Squat Switches

Skil and Power:
EMOM (Every Minute On the Minute) x 10 Mins:
4 Single Arm Swing
4 Single Arm Clean
4 Single Arm Snatch
4 Single Arm Push Press
(5 sets total each side)

Strength & Hypertrophy:
3 Sets:
A1. Hand Supported Suitcase Split Squat; 20X0; 10-12/leg; rest 45 sec
A2. KB Chainsaw Row; 20X0; 10-12/arm; rest 45 sec

3 Sets:
B1. Dual KB Sumo Deadlift; 40X0; 10-12 reps; rest 45 sec
B2. Single Arm KB Press; 20X0; 10-12/arm; rest 45 sec

Conditioning:
4 Rounds:
50 Double Unders or 25 Mountain Climbers
10 KB High Pulls
10 KB Swings
10 Goblet Squats
10 Burpees

Rest Walk 60-90 sec between rounds
Build Your KB Foundations:    • 5 Foundations to Make the Most of Your Ket...  

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https://functional-bodybuilding.com/k... (edited)

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