Hey Guys,
I LOVE mix it up posts. I've been super hooked on these intense strength circuits lately. These circuits have you doing higher reps and as much weight as you can. You're also trying to bust it out as fast as possible (with good form). One of the exercises I just started incorporating is a kettlebell clean to squat doing 20 reps. This works your shoulders, back, core, and legs. Wow!
You're basically doing a high pull or upright row and then catching (it's a very small release and catch) it at chest level. This type of clean is a little different from the normal barbell clean where you flip your wrists but still effective. Focus on the explosive power that comes with doing a clean. I would start out slow and break it into two parts. I would work on the clean and catching it at your chest and then transition into the squat. Once you become more comfortable you can pick up your speed. Really test yourself. Your back and legs are consisted of very large muscles that can handle a little more weight. I was doing it with a 30 lb kettlebell. You know you have a heavy enough weight if you feel that pull in your core. As always, good squat form includes driving up through your heels, keeping your chest up, and not letting your knees pass your toes. Try using a bench to sit back on if you're having difficulty with the form. Get ready to start sweating!
I LOVE mix it up posts. I've been super hooked on these intense strength circuits lately. These circuits have you doing higher reps and as much weight as you can. You're also trying to bust it out as fast as possible (with good form). One of the exercises I just started incorporating is a kettlebell clean to squat doing 20 reps. This works your shoulders, back, core, and legs. Wow!
You're basically doing a high pull or upright row and then catching (it's a very small release and catch) it at chest level. This type of clean is a little different from the normal barbell clean where you flip your wrists but still effective. Focus on the explosive power that comes with doing a clean. I would start out slow and break it into two parts. I would work on the clean and catching it at your chest and then transition into the squat. Once you become more comfortable you can pick up your speed. Really test yourself. Your back and legs are consisted of very large muscles that can handle a little more weight. I was doing it with a 30 lb kettlebell. You know you have a heavy enough weight if you feel that pull in your core. As always, good squat form includes driving up through your heels, keeping your chest up, and not letting your knees pass your toes. Try using a bench to sit back on if you're having difficulty with the form. Get ready to start sweating!
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