Real Kettlebell Spartan Workout ✔

I highly recommend checking out other videos on my channel for form and technique, this video is old. There are things in this video I no longer agree with, and many things that needed improvement.

If you think you've tried it all, try the Real Kettlebell Spartan Workout and be challenged like the Spartans were!

Warm-up starts at the beginning and the execution of the workout starts at 5:45, at 7:48 you'll find the instructions and cues.

- Warm-up
- Increase Heart Rate
- Increase Circulation
- Mental Preparation

Squats
- Place your feet where you feel comfortable but wider than shoulder width
- try and keep the feet flat on the ground
- try and get your hips to or below knee line
- hands out when going down, to stop yourself from leaning too far forward and also used as counterbalance
- hands in when going up
- try and keep the knees just past the toes
- if your knees hurt, try to not track the knees too far over the toes
- imagine a chair behind you and you're about to sit into it

Cossack Squats
- place your feet as far apart as possible
- point one knee out to the side
- lock the other knee out pointing the toes up
- try not to track the knee over the toes too far
- keep the foot flat on the ground
- try not to lean forward too much
- only go as deep as you're comfortable with
- work your way up to a deeper squat

Knee Raises
- bring your knee towards your chest
- after a few sets also add a torso twist in
- twisting into the side where the knee comes up
- great for hip flexibility
- if you find you're unbalanced, try taking a little step
backward before bringing the leg up

Waiters Bow
- grab yourself a Kettlebell by the sides of the horn
- push the Kettlebell into your belly button
- feet a bit wider than shoulder width
- keep the knees locked out
- keep the back straight
- break at the hips and bring the chest towards the ground
- keep looking ahead, when looking down the shoulders roll forward
- do not go lower when you back starts to arch
- great for stretching the hamstrings
- work your way towards 90 degrees over time

Halo
- great for getting the shoulders and whole upper body ready
- focus on a point in front of you
- keep your head still
- move the bell around the head, not the head around the bell
- make a circle around the head with the bell

Around The Body
- grab the bell by the horn, leaving space for the other hand
- hang the bell in front of your leg and bump it out
- create a nice round circle around the body
- keep the elbows locked out
- engage the core and prevent the bell from pulling you in all directions
- 20 burpees if you drop the bell
- do not stop the bell mid-air
- catch the bell to stop it and change direction

Swings
- you can transition seamlessly into swings
- thrust the hip forward but do not hyperextend the back
- arms are a pendulum
- chest out at the top and shoulders back
- break at the hips once the bell comes down
- if your lower back hurts look at hip flexibility,
that you're not hyperextending the back or the weight is too heavy
- make sure the weight is not too light

Swings: move the other arm along with the bell, try not to keep that arm in one position or on the hips.

Clean

Lunge And Press: press up as you're lunging forward.

Spartan Sit: look at the bell, bring the hand flat on the ground in line with the hips, transfer your weight on the hand and foot that's flat on the ground, push hips up and bring the back leg to the front by coming close to the planted foot and point the knee out. Keep the heel off the ground and maintain position.

45 Degrees Seated Press: gently lower the buttocks to the ground, lean back 45 degrees, engage your core, chest out shoulders back and press up, at top position palm facing out, lock elbow and shoulder out, pull it back down.

Lying Down Side Press: lower your body flat to the ground, keep the bell on the chest, knees slightly bent and up, move the knees away from the side of the bell and come onto your side, while doing so press up, palm facing towards the feet at the top.

Bring the knees in and kick the legs out to get back up.

Turn yourself into a Spartan with these 40+ kettlebell workouts https://www.cavemantraining.com/kettlebell-workouts-book/

Видео Real Kettlebell Spartan Workout ✔ канала Cavemantraining