Happy Monday! This week we are tackling the 3X3 Kettlebell Workout; 3X3 stands for the 3 sets of 3 exercises you have to complete. The only equipment required for this workout is a box and a pair of kettlebells.
Did you miss last week’s workout? Check it out here.
Have you tried the two hand anyhow? It’s a kettlebell exercise that combines the windmill, curl, overhead squat, and press into one fluid movement. The two hand anyhow will improve coordination, strength, and mobility. The workout below incorporates the two hand anyhow into a full kettlebell training session – please comment if you give it a try!
A kettlebell complex is a series of kettlebell exercises that flow together into a sequence. You can change the number of repetitions or the weight of the kettlebell to adjust the difficulty. After completing this workout, try brainstorming your own kettlebell complex and let me know what you come up with!
This particular kettlebell complex workout includes windmills and overhead squats, which can be challenging movements if you don’t have the proper flexibility. To modify, you can bend the knees more on the windmill and substitute the overhead squat for a regular squat. The weight you use will be limited by what you can press and overhead squat with. This routine is great for improving overhead mobility and shoulder stability.
Take the endurance challenge and see if you can do 8 minutes per side with a kettlebell without switching or setting it down! The exercises vary from minute to minute, but you must complete a minute of all 8 exercises on one side before switching to the other. This workout will challenge your cardiovascular fitness, stamina, grip strength, and kettlebell technique.
This workout challenges your grip endurance with a swing-snatch set, kettlebell burpees, overhead holds, and single arm farmer walks.
Use a light to medium weight kettlebell for the swing-snatch set (to make it harder on your grip, don’t switch as many times throughout the set, or try using only one switch!). Use a heavy weight kettlebell for the burpee and farmer walks. The weight you use for the overhead hold depends on your shoulder strength and stability.
In this week’s workout, you will use 4 moves to build your kettlebooty (and really your whole posterior chain: back, glutes, hamstrings, and calves). You will need one heavy kettlebell, a pair of medium weight kettlebells, and a couple boxes.
If you don’t have any boxes for the deficit deadlift, feel free to improvise by using chairs, bumper plates, or simply standing on a ledge that allows the kettlebell to go lower than it would for a regular deadlift.