Kettlebell Workout | Snatch, Swing, Press, Pull

I pulled out the 24kg kettlebell this morning for an awesome workout. This one packs in a full body workout with only a single weight. If you perform these as a super set it is a great metabolic conditioning workout as well.

Then finished off with a Bulgarian Training Bag after-burner.

  by  sheriffmitchell 

The Kettlebell Workout

The workout consists of three rounds of six exercises.

• Kettlebell Snatch (10 each hand)
• Turkish Get Up/TGU (5 each side)
• Kettlebell One Arm Swing (10 each hand)
• Kettlebell Hand to Hand Swing (20 reps)
• Kettlebell Floor Press (10 each hand)
• Kipping Pullups (10 reps)

The workout is simple to type, but much harder to perform.

Those TGU’s still surprise me. They tax the entire system. I can’t identify one body part that is the weak link; just the entire body just hits a wall.

Bulgarian Training Bag AfterBurner

I love grabbing the Bulgarian Training Bag I made to do some quick, explosive movements. It works my core and my grip. So here is a quick afterburner that you could add to any workout.

This afterburner is just a reverse ladder of Bulgarian Bag Swings. The Bulgarian bag swing is like a halo, but done with momentum. You start with the bag hanging in front of you, then rotate/swing to the side with enough force to drive the bag up and around your back, then the bag comes back around the other side of your body. That’s one repetition.

Grab the bag and do as many reps as you can clockwise. That’s your starting count. Recover, then do the same count the other direction.

Now start counting down.

Do additional sets of Bulgarian Bag swings, but each set reduce the repetitions by 5. Continue until you’ve reach zero.

So let me know what you think. Give me some social love – a comment, stumbl, digg, tweet, or a FB like.

About Troy Pesola

Troy is the founder of Cube.Dweller.Fitness. He's an innovation catalyst in several areas of life including business, marketing, and process improvement. Outside of work he's actively involved in fitness, health, and living vibrantly in the Rocky Mountains of Colorado.