(Photo: Weight doesn’t govern position- position governs weight; One leads to the other, but the other doesn’t lead back.)
Positional and mechanical improvement:
Single and double kettlebell lifts
All skill levels: Single/ double kettlebell clean from floor and swing, front squat, back squat
Intermediate/ Advanced: Double kettlebell clean/ swing clean + front squat, single and double kettlebell snatch
At skill work weights and with the guidance of a qualified trainer, practice the 2-3 movements listed above that need the most work. Vary hand position as desired/ wp-contentropriate while maintaining all fundamentals of the chosen movement.
Start with the basic variations of each (using single kettlebell until progress is made), and add difficulty/ weight as wp-contentropriate. Accumulate lots of quality reps, and add weight to fact-check position as needed.
Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm. Additionally, there is much greater value to choosing one movement and working it until it cooperates than breezing through four or five.
Then:
Pick two kettlebell lifts and perform:
1 x 10L, 10R (lift #1)
1 x 10L, 10R (lift #2)
2 x 6L, 6R (lift #1)
2 x 6L, 6R (lift #2)
3 x 4L, 4R (lift #1)
3 x 4L, 4R (lift #2)
Rest as needed between sets. If performing double kettlebell lifts, “10L, 10R” simply equals “10”.
Weight is self-scaled, and should be heavy enough to fact check position and execution, but not require interruption.
And then, “Time under tension”:
25 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!