Welcome to the exercise of the week! Whether you're looking to get functionally stronger to defend yourself, or you just want to look ripped like a fighter, these exercises will get it done.
This week's exercise of the week is the Single Arm Kettlebell Clean and Push Press. This plyometric reactive exercise is an advanced technique that is excellent for building up your explosive power, and speed. We all need some level of explosive strength whether it is to defend yourself, play with your kids, or to stop yourself from slipping and falling.
How to perform:
Stand with your feet about shoulders width apart, with toes slightly angled outward.
Squat down to pick up the kettlebell, your knees should travel directly over your feet.
Hold the kettlebell in one hand between your feet with your arm straight. Your other arm extends outward as a counterbalance.
Grip tight and quickly pull the kettlebell up so your elbow travels up and out to the side.
Squat partially, and flip the kettlebell over that hand to touch your shoulder .
From this squat position, explode your legs upward as you push the kettlebell directly overhead.
Once the kettlebell is locked out, slowly lower it back to your shoulder, and return to the original position.
Perform 3-6 sets of 5-10 reps, at a fast/explosive tempo. Rest about 3 minutes between sets:
If the exercise is too hard?
Regress the exercise by resting the kettlebell on the ground between reps, and alternate arms.
Use a lighter weight.
If the exercise is too easy?
Progress the exercise by performing the movement as fast as you can (with good form) with the same arm for multiple reps, without resting it on the ground.
Use a heavier weight.
Important:
Do not round your back during any part of the motion.
Use a weight that allows you to perform the movement with good form.
This is a complex movement so take your time getting the technique right.
Below is a video so you can perform the exercise with me. Let me know if you have any questions and Have Fun!
If you're interested in learning more essential fitness and self-defense strategies, Check out my book, "The Short Fight," available on Amazon via this link: https://www.amazon.com/dp/B094GG6W1H
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Until next time, Stay Fit and Safe!
Lawrence Castanon
Author, The Short Fight
@theshortfight
Single Arm Kettlebell Clean and Push Press