Master the fundamentals of kettlebell training with elite athlete Amoila Cesar. Three training blocks safely build up your skills until you can perform advanced exercises with confidence.
Program Overview
All Levels
Works well for
Athletic Training, Muscle Building, Cardio, Low Impact
Equipment needed
Kettlebell
Swings
Learn the foundational movements that build you up to a kettlebell swing. Practice the hinge utilizing the glutes to the wall method before testing your timing and coordination with air swings.
Get ready to apply power and momentum as you learn double arm and single arm swings.
Take your swings to the next level with drills like the time ladder drill, park and go breath ladder, and more.
Cleans
Practicing the rack hold and ""finding the grip"" will help you master the key components of a kettlebell clean.
Begin this skills training with dead cleans before progressing to conventional single and double arm kettlebell cleans.
Get sweaty in this high-volume workout where you'll utilize multiple drills to improve your cleans like a pro.
Snatches
Expand your grip knowledge with the goose neck grip to get comfortable with the overhead hold position, which is essential for a kettlebell snatch.
Challenge yourself with both single arm and double arm snatches. Before you know it, every muscle in your body will feel the burn.
This EMOM (every minute on the minute) workout will put your body to the test and leave you breathless. Be sure to choose an appropriate weight!