Fit bomb - Beginner Friendly Kettlebell Workout: Beat the Clock

I just love the crazy laughter to herself in the beginning of this video.  I guess it isn't just me who enjoys the mean things we coaches come up with :)

Fit Club has begun and sometimes the coaches ask to test the workouts out.  So I take one for the team and do the WOD with them.

This is one of Nat's beginner friendly Fit Club workouts.

We are only in our second week so, we try to keep things fairly uncomplicated and do-able; hence, the built in rest period.

This particular workout is building the foundations for a Kettlebell Clean.  By teaching you a strong and stable front rack position we can set you up for success later but don't be fooled the Front Rack Squat is no joke.  This is probably one of the best exercises you aren't doing.

Core Stability

I have yet to meet a single person who doesn't need to work on core stability.

By loading the kettlebells somewhat in front you put your core on overdrive and force it to maintain an upright position.

Squat Patterning - All Proper Like
A squat,  is a straight-up-and-down movement.  Or at the very least it' supposed to be. By racking the kettlebells and forcing that torso upright you have little choice but open up those hips and sit straight down.

Proper Breathing

Ever try to do anything with weight on your chest?  Yup, breath into the diaphragm.

By placing weight on the front it forces you to breath into that belly.

Loaded carries and Kettlebell Squats are great training movements and are often underutilized. They help build grip strength, upper back strength, and strong midsections. Yeah, abs! The other great benefit is that they self limiting exercises. Meaning, when you get too tired to do it well, you are generally too darn tired to do it at all and the exercise stops.  So, if you're new it's way safer.

Alright-y!  Enjoy the workout. Enjoy the rest within the workout and keep these few tips in mind when doing those front Squats.

1. The body stays tight.  Exhale, bringing your ribs down and hips underneath you. If you do it right, you should feel your abs and hamstrings turn on.

2.  Set the Rack Position - let them rest on your forearms, biceps, and shoulder with a neutral wrist position. The elbows are connected to the rib cage and the kettlebells become part of your body. The elbows should be pointed toward the ground. 

3. Sit Down - As opposed to sitting back, which you would do in other squat variations, you’re going to sit straight down, making sure you stay in your heels (this doesn't mean your toes off the ground) and keep your hips underneath you the whole time.
4. Press the Ground Away from you, keeping that torso upright.  No stripper squats.  Keep that butt under control.

YAY!

Here's The Workout 

3 Rounds 
4 minutes/Round 
25 V-Up
50 High Knee
20 Front Rack Squat
Rest in whatever time is left over of the 4 minutes.