I was surprised at how much this workout kicked my butt. Talk about a total body core crusher!
I’m always experimenting with total body dynamic movements that will pay powerful fitness dividends and accelerate life quality without wasting my time.
Some of my training experiments don’t always merit a repeat performance, but these kettlebell squat launchers are keepers.
If your into brief, intense and powerfully productive training that is a total body blitzer – give these kettlebell squat launchers a spot in your training rotation.
Here’s a brief demo:
There’s a lot going on here:
I’m training barefoot
The sand is a live, challenging and shifting training variable
Cleaning weight off the ground
Crush grip kettlebell squat
Launching that kettlebell at full effort
Stalking after the kettlebell and repeating
And it’s 5:45AM at the beach and no coffee in me yet, lol!
These factors make for a highly challenging training session that will build total body power and keep your metabolism supercharged long after you end the workout.
Performance Tips
Use a challenging kettlebell weight. I’m using a 24KG kettlebell, but girls start with a 10KG and guys try a 16KG. You can always adjust the kettlebell size to your fitness level after you get the technique down.
Don’t let the low squat repetitions fool you.
I am using a rounds over reps training scheme which banks a lot of powerful fitness without destroying your body and frying your central nervous system. Click on the link further below to read more about this deceptively powerful, yet refreshing way to train.
Get a solid warmup in before ramping up to this intense kettlebell workout
Drive up through your heels launching that kettlebell primarily with your legs, hips and engaged core.
Think of your arms as just extending and guiding all that generated power upward and outward. This movement should feel like a dynamic and connected total body flow of power when performed properly.
I do 2-6 rounds depending on how much weight my body tells me it’s capable of handling that day.
I rest about 2 minutes between rounds and switch up the arm I clean the weight up to the crush grip position each round.
End the round if your form and technique start to falter and rest enough to perform strong the next round
Listen to your body when it tells you its had enough and don’t push through pain or bad form regardless of what all the battered gym heroes say!
Choose a challenging kettlebell and find a chunk of land to give this a try if you are into an intense phase of your training or you want to take your fitness to different, yet powerful heights.
Dare to break from the fitness herd and do powerfully thoughtful things with your training to advance your quality of life.
Explore my site for more unconventional, yet productively rewarding health, wealth and fitness ideas that will drive you to a powerful quality of life while others scramble to play catch up.
I eat T-bone steaks and throw kettlebell weights!
Related: Rounds Over Reps Training
Related: Make Your Warmup Matter
Related: The Power Of Barefoot Workouts
I’m Mark Mellohusky (Mellow-Husky)
I tenaciously hunt down powerfully productive fitness methods and life quality lessons that improve anybody daring to take action and make a positive change.
I enjoy sharing my fitness training and health philosophies I practice that I have either adopted or tweaked from some of the fitness greats in history or designed myself. Most of my adult life has been spent testing out and experimenting with countless fitness methodologies.
I achieve success by filtering out and keeping the most productive methods that pay the greatest fitness dividends for my precious time invested and dumping those methods with the least value.
I pride myself on being a product of my own advice.
The methods I practice enable me to be a powerfully active (often barefoot) eternal student of physical culture who will not go quietly into the sunset since I have learned how to age gracefully by adopting sane eating strategies, staying strong and lean, moving well and pain-free and conquering nasty fat.
All without spending hours haunting gyms doing hours of sappy media endorsed low value exercises and gulping down expensive and questionable supplements.
While I share A lot of tips, techniques, and fitness philosophy on my site, it is unrealistic to try to adopt it all into your fitness plan as we all have different health and fitness gaps in our programs we need to address.
So take what you need to succeed even if it’s just one concept I share and fill those fitness gaps, dare to get out of your comfort zone and experience the thrill of doing what works and realizing your goals!
There’s a sparkle in my eyes and iron in my thighs!
Seven Stars Fitness