Kettlebell Swing, Clean Grip, Front Squat, Overhead Press
Starting Position:
1. Stand with your feet shoulder-width apart.
2. Hold the kettlebell with both hands using a clean grip (palms facing toward you) at the bottom.
3. Hinge at the hips, bending your knees slightly while keeping your back straight. Allow the kettlebell to hang down in front of you.
Movement Instructions:
1. Kettlebell Swing:
- From the starting position, push through your heels.
- Swing the kettlebell back between your legs, keeping your arms straight.
- Engage your core and thrust your hips forward explosively to swing the kettlebell up to shoulder height.
- Let the kettlebell swing back down while controlling the motion as it returns between your legs.
2. Clean Grip:
- As the kettlebell swings back down, catch it with both hands close to your chest. Your elbows should be pointed down alongside your body, with the kettlebell resting against your forearms.
3. Front Squat:
- With the kettlebell secured at chest height, lower your body into a squat.
- Keep your weight in your heels and your chest lifted. Ensure your knees are aligned over your toes.
- Lower yourself until your thighs are parallel to the ground, then push through your heels to return to standing.
4. Overhead Press:
- From the standing position, press the kettlebell overhead.
- Extend your arms fully while keeping your core engaged and your back straight.
- Hold the kettlebell over your head for a moment, then lower it back to the front of your chest to reset.
Repetitions:
- Repeat this sequence for a set number of repetitions (start with 8-10 reps) or for a designated time (30 seconds to 1 minute).
Tips:
- Focus on your form throughout the movement; a controlled motion is key to preventing injury and ensuring effectiveness.
- Start with lighter weights if you're new to this exercise, gradually increasing the weight as you become more comfortable and confident.
