INTRODUTION
Week 6 consists of three huge combination movements: the double clean-squat, the double clean-squat-press, and the kettlebell push-up–row. Each of these is tough enough to be a stand-alone workout for an unconditioned athlete. Fortunately, you have been training previous workouts and are prepared for this.
DOUBLE CLEAN-SQUAT: KEY POINTS
1. Set up for a double clean.
2. Clean both kettlebells to the racked position, and pause briefl y.
3. Bend your knees and hips, and squat down to at least 90 degrees if able.
4. Explode out of the bottom position, and stand up straight.
5. Tip your elbows up to direct the kettlebells forward.
6. Allow the kettlebells to swing between your knees for a backswing.
7. Clean the kettlebells back up for the next repetition
Double Clean-Squat Begin the double clean-squat in exactly the same way as you would the double clean. Once the kettlebells are shouldered, bend your knees and then your hips, and drop into the squat. The more your skill develops with this exercise, the faster you will be able to transition from the clean to the squat and back up again.
DOUBLE CLEAN-SQUAT-PRESS: KEY POINTS
1. Clean both kettlebells at the same time.
2. Pause briefl y, and then squat as deeply as you are able.
3. Explode out of the bottom position to a fully erect stance.
4. The moment your knees are straight, punch the kettlebells overhead.
5. Pause briefl y, and then lower the kettlebells to your shoulders.
6. Tip the kettlebells forward, and allow them to swing between your knees for the next clean.
Double Clean-Squat-Press Work this exercise in the same way as the double clean-squat. The addition of the press adds extra range of motion and therefore more work. Practice your transitions with this, and all, combination movements
KETTLEBELL PUSH-UP–ROW: KEY POINTS
1. Place two kettlebells on the fl oor slightly wider than shoulder-width apart with the handles in a straight line.
2. Place your hands inside the handles with your palms down.
3. Perform a push-up; then remove one hand and grip the kettlebell handle.
4. Row the weight to your midsection, and then place the kettlebell back on the floor.
5. Put your hand back inside the handle, and perform another push-up.
6. Repeat the row on the opposite side; then perform another push-up.
7. Continue to alternate rows on each side, performing a push-up between each row.
Kettlebell Push-Up–Row Note that the model’s hand moves from inside of the handle for the push-up to outside of the handle for the row. Push-ups, as a general rule, should not be performed on top
of the handles, because of the risk of tipping the kettlebells over.
By kettlebell training athletes
Week 6 consists of three huge combination movements: the double clean-squat, the double clean-squat-press, and the kettlebell push-up–row. Each of these is tough enough to be a stand-alone workout for an unconditioned athlete. Fortunately, you have been training previous workouts and are prepared for this.
DOUBLE CLEAN-SQUAT: KEY POINTS
1. Set up for a double clean.
2. Clean both kettlebells to the racked position, and pause briefl y.
3. Bend your knees and hips, and squat down to at least 90 degrees if able.
4. Explode out of the bottom position, and stand up straight.
5. Tip your elbows up to direct the kettlebells forward.
6. Allow the kettlebells to swing between your knees for a backswing.
7. Clean the kettlebells back up for the next repetition
Double Clean-Squat Begin the double clean-squat in exactly the same way as you would the double clean. Once the kettlebells are shouldered, bend your knees and then your hips, and drop into the squat. The more your skill develops with this exercise, the faster you will be able to transition from the clean to the squat and back up again.
DOUBLE CLEAN-SQUAT-PRESS: KEY POINTS
1. Clean both kettlebells at the same time.
2. Pause briefl y, and then squat as deeply as you are able.
3. Explode out of the bottom position to a fully erect stance.
4. The moment your knees are straight, punch the kettlebells overhead.
5. Pause briefl y, and then lower the kettlebells to your shoulders.
6. Tip the kettlebells forward, and allow them to swing between your knees for the next clean.
Double Clean-Squat-Press Work this exercise in the same way as the double clean-squat. The addition of the press adds extra range of motion and therefore more work. Practice your transitions with this, and all, combination movements
KETTLEBELL PUSH-UP–ROW: KEY POINTS
1. Place two kettlebells on the fl oor slightly wider than shoulder-width apart with the handles in a straight line.
2. Place your hands inside the handles with your palms down.
3. Perform a push-up; then remove one hand and grip the kettlebell handle.
4. Row the weight to your midsection, and then place the kettlebell back on the floor.
5. Put your hand back inside the handle, and perform another push-up.
6. Repeat the row on the opposite side; then perform another push-up.
7. Continue to alternate rows on each side, performing a push-up between each row.
of the handles, because of the risk of tipping the kettlebells over.
By kettlebell training athletes
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