Just because you may have got your hands back on a barbell recently, you should not neglect the power of working with a single implement.
Unilateral work –using one side of your upper or lower body at a time – offers stacks of benefits: it uncovers and addresses any strength imbalances for a more complete physique and it tasks your core and smaller stabiliser muscles to keep you balanced. But perhaps most crucially, it gives each side of your body just enough rest to go again, so you can work almost flat out to burn as much fat as possible.
For today’s workout, you’ll be pushing through a kettlebell circuit of three moves, starting with the most complicated movement and then working down in complexity. For each move, complete five on one side, then switch. Repeat the circuit as many times as possible in 15 minutes, but stay controlled – you want every rep to be perfect. Set a good but sustainable pace from the off and stick to it, only speeding up in the last few minutes is you feel like you can.
1) Kettlebell Snatch x 5 each side
Squat down with a flat back and grab a kettlebell from between your feet (A). Stand up as explosively as possible, pulling the kettlebell up quickly. Turn your hand, punching the kettlebell directly overhead (B). Lower to your shoulder, then the floor. Repeat for four more reps, then switch hands.
2) Kettlebell Clean and Push Press x 5 each side
After your last snatch, move straight to a clean and press. Start from the floor again, but this time turn your hand and catch the kettlebell in front of your collar bone, fist tucked below your chin (A). Dip at the knees, then stand up explosively, creating some helpful momentum to drive the bell overhead (B).
03) Kettlebell Clean x 5 each side
Round off the circuit with cleans, using all the power in your legs to make the exercise easier. Pick up the kettlebell and pull it between your legs to create momentum (A). Drive your hips forward and pull the weight up, turning your hand to catch the bell in front of your collar bone (B). Reverse and repeat.
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