If you need to add a little spice to a low-key session, this kettlebell finisher will ensure you walk out the gym with your muscles well and truly tapped out. Alternatively,if life has got in the way of your usual weekly workouts, this can be a solid standalone sweat-fest that’ll bolster your muscle-building efforts.
What’s more, MH Squad coach, Faisal Abdalla‘s single-arm kettlebell finisher will not only skyrocket your heart rate, but also challenge your core muscles. Plus, if you’ve been finding your usual moves a tad monotonous, the kettlebell skills required will keep you on your toes.
You’ll only need one moderate to heavy kettlebell. Get to it.
Once you have completed all exercises on one side, complete on the other side. Complete 5 rounds and rest 90 seconds between each round.
Single-Arm Deadlifts x 3 reps
Stand with your feet either side of the kettlebell, in line with your hips. Hinge at the hips and send your backside behind your heels with a flat back. Grip the kettlebell. Push the floor away from you to standing – ready to lower the kettlebell and repeat.
Single-Arm Swings x 3 reps
After your deadlifts, place the kettlebell on the floor and step back so that you are a foot distance behind it. Hinge at the hips and reach forward to the kettlebell with a flat back. Explosively pull the kettlebell towards you by shrugging your shoulder blades down your back. The momentum will cause the ‘bell to swing directly between your legs. Snap your hips forward so the kettlebell travels to eye line. Reverse the swing in an arc shape – keeping your back flat. Repeat by snapping the hips forward.
Single-Arm Cleans x 3 reps
After your final swing, when the kettlebell travels back beneath your legs, shrug your shoulder upwards and snap your hips forward so the kettlebell travels directly in front of your body up to the front-rack position. Your elbow will be close to your waist and thumb touching your collarbone with the kettlebell on the outside of your wrist. Reverse the movement so the kettlebell swings back between your legs, ready to repeat.
Offset Front-Rack Squat x 3 reps
After your last clean, keep the kettlebell in the front-rack position. Sink your hips so that your thighs are parallel to the floor with your chest lifted. Push through your heels back to standing.
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