10 reps each side to finish
Transcription from the Audio
Final exercise of this kettlebell challenge, and I’m throwing everything at you for this last one. You’ve got a clean, there’s a squat and finally a press, in just one movement. So you’re working every muscle in your body, nothing get’s basically untouched, and you’re also really ramping that heart rate as well. Let’s just break it down so you know how to do it.
So first of all we’ve got a regular clean, so push those hips back, arms straight. If you remember, we snap the hips forwards as we pull the kettlebell up into this racked position. Wrists nice and straight. So here’s the clean, make sure the arm goes around the kettlebell, not the kettlebell around the arm. If you can, try and keep it close to your body, and then make sure it doesn’t bang into your wrists when your wrists on the kettlebell meet each other. From here, the nice straight wrists, kettlebell close. We drop into the squat so weight is on those heels, the knees are going to go out, chest is up. From here, drive the floor away from you from the heels, and we go straight up into the press. Keep the wrist nice and straight, and a good grip as well so I’m really crushing the handle.
From here control the kettlebell down, and then this is the tricky bit that people often forget with this movement. You’ve got to drop the kettlebell down to the floor. Thumb now is pointing backwards, I’m basically holding the kettlebell with my buttocks, my hamstrings, my gluts and hamstrings. From here, back into that clean, sit down into the squat, drive up into the press, back to that racked position, then we drop it down. Don’t let it touch the floor before you start on the next repetition. So that’s the clean, squat and press.
If you find that too difficult, maybe you can just practice the clean and press or you could just do the clean and the squat without the press. But ultimately, if you can put all three of those together, you gain at the most benefits from it because you’re hitting practically everything with this last exercise. In this challenge, it’s a good one, you’ve got ten to do on each side, great finale. Best of luck when you’ve got through it. That’s the challenge finished, well done.