Happy Thursday to you,
We’re experiencing a bit of heatwave here in the UK at the moment so my garden gym was a little on the warm side at 27 degrees yesterday. I still completed my workout, even though I was practically naked in there 🙂
The one kettlebell exercise that I probably use more than any other is the kettlebell clean.
The clean is not only the safest way to take the kettlebell from the floor to the racked position against the chest but also a great exercise in and of itself.
But the clean causes so many people problems.
So in order to help you progress safely through all the most effective clean exercises, I’ve created a 30 day kettlebell clean challenge for you.
More info below….
30 Day Kettlebell Clean Challenge
Want to improve your kettlebell skills and spend the next 30 days adding some extra condition to your body?
Great, then join me on the 30 day kettlebell clean challenge starting 1st July.
This year I’ve been introducing you to the importance of using the 5 essential movement patterns in your workouts.
One of those crucial movements is the clean (hip hinge).
The hip hinge ensures you can bend at your hips correctly while keeping your back flat and core activated.
Once you can hip hinge well, so many important things start to happen.
- Stronger legs, hips, buttocks, back and core muscles
- Reduction in lower back issues
- Better mobility in the hips, knees, and back
- Correct alignment for loading and moving
Many lower back issues are caused by an inability to bend forwards correctly while maintaining a strong and supported spine.
The kettlebell clean teaches you to do just that.
Plus, there are not many exercises that have such a practical carry over as the clean.
Every time you pick something up off the floor or reach down to the ground you SHOULD be using the hip hinge movement pattern.
Also, don’t forget that the hip hinge is the same movement pattern used for the swing, deadlift, high pull and snatch exercises so it is important to get this right.
Ready to get started?
- Downloadable 30 day printout
- Videos of all the exercises
- Tutorials to help you solve common issues
- Accountability and feedback
Get started: Videos and instructions to start the challenge are here
Here’s a workout from my 12 Week Muscle Building Program:
- Swing One Hand x 10 reps each side (3 sets)
- Clean x 6 reps each side (3 sets)
- Row x 6 reps each side (3 sets)
- Plank Row x 6 reps each side (3 sets)
As this workout is focused on purely building muscle you will notice that the format is different from my regular workouts.
The goal here is to overload the pulling movement pattern using full body exercises and a heavy kettlebell. The reps are set low so focus and form needs to be spot on.
Unlike my usual workouts you perform each exercise for the full 3 sets before moving on to the next one. Take 90 – 120 seconds rest after each exercise.
Click to download this workout
Kettlebell Workout Wizard App for iPhone or Android
The great news is that you seem to be really enjoying this workout app and more updates are coming soon!
But I’ve had a few questions…
Q. Why are some workouts really short?
A. The app is designed to display random workouts based on skill level and movement patterns. I also designed the app to vary the amount of exercises used within each workout so you can use it daily and have differing degrees of intensity.
Changing workout intensity over the course of a week is important to enable recovery from more challenging workouts. So ultimately you could use the app everyday and a logical programming structure is already built into the app.
Q. Why is there no back button?
A. I know lots of you want to scroll through the workouts and find one you like before getting started but I don’t recommend this.
The workouts are programmed using all the movement patterns so you do not neglect a certain movement. When you scroll through and select the workout you like you are usually playing to your strengths and choosing exercises you are good at. It’s much better to work on your weakness and only hit next workout once.
With all this said I am looking into adding a back button in a future update 🙂
One final tip for you.
If you are more advanced then one option is to use the beginners workouts but really challenge yourself with more weight instead.
That’s all for today.
I hope you can join me for the 30 day kettlebell clean challenge.
See you next week.
Take care,
Greg