Bell Ringer
Rhythm 5 sets per exercise, then the next – 30 s work, 30 s rest
Equipment
Videos
Video: coming soon
Follow-along: I train with you in real time. Timer video: just the rhythm with audio cues. Videos are only linked – YouTube loads only when you click.
The exercises
1. Kettlebell Swing 15-20
Kettlebell
Hip-hinge swing: the hips snap forward and drive the weight to chest height – the arms only guide it.
More on this exercise – Kettlebell Swing2. Kettlebell Clean and Press 5-8
Kettlebell
Clean into the rack position, then press overhead – strength and coordination in one movement.
More on this exercise – Kettlebell Clean and Press3. Kettlebell Front Squat 8-12
Kettlebell
Squat with the weight held in front in the rack position – keeps the torso upright and challenges the trunk.
More on this exercise – Kettlebell Front Squat4. Kettlebell Figure Eight 10-14
Kettlebell
From a half squat, pass the weight between your legs in a figure eight, hand to hand – trunk and coordination.
More on this exercise – Kettlebell Figure Eight
What the research says
- Kettlebell Swing: Kettlebell swing training improves maximal and explosive strength: after 6 weeks at 2 sessions a week, half-squat max and jump height rose about as much as with jump squats (21 men). Lake & Lauder 2012, J Strength Cond Res
Studies on exercises from this workout, briefly summarised – details and limitations are in the study itself.
Train at your own pace and listen to your body – stop right away if anything hurts. Every exercise can be made easier or harder.