Positional and mechanical improvement:
Single and double kettlebell lifts
All skill levels: Double kettlebell clean from floor, clean from swing, front squat, back squat
Intermediate/ Advanced: Double kettlebell clean/ swing clean + front squat, single and double snatch
At skill work weights and with the guidance of a qualified trainer, practice the several movements listed above that need the most work and make improvement in each.
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.
Then:
30 Kettlebell hand-to-hand swing clean + front squat
Rest as little as possible. Goals today are fluid hand-to-hand transitions, smooth receipt of the kettlebell into the rack position, and heavy single kettlebell front squats. Start ambitiously- If position breaks or range of motion fails, adjust one interval down and continue safely.
If the hand-to-hand variation does not work, lift the kettlebell from the ground into the rack position, still switching between left and right arm in each squat.
And then, “Time under tension”:
Max-duration extended-arm mace hold @ 8kg. W, 10kg. M +
100 Hollow rock (Broken into sets of no less than 10 reps)
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.