Name: Playbook - Coach Andy Gallagher - Kettlebell Pulling workout
Uploaded: 2024-02-07T16:38:13.378Z
Duration: 60 min
Description: Kettlebell Pulling workout

Kettlebell strength workout:

This workout is pull focused strength workout. 

1. Start with the Protean warmup to get the blood flowing and your muscles active

2. Then move onto the first pulling circuit. Find a comfortable weight for your first round and increase weights as needed 

3. Finish with the second pulling circuit to end the workout. 

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Full body warmup. Work through this circuit once. Try to not rest in between exercises.

- Begin on your hands and knees
- Round your back and tuck your chin (breath out)
- Arch your back and look forward (breath in)
- move slowly

Cat/Cow

- begin on all fours
- elevate one hand and reach it though the opposite side
- close hands together
- and rotate the top hand to the ceiling
- take a few breaths
- place top hand back to the ground
- push through the top hand to initiate counter twist
- repeat on other side

Thread the needle

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- keep core engaged
- reach fingers and toes away from each other
- engage glute and quad on extended leg
- alternate for desired reps

Bird dog

- start in a plank
- step one foot forward next to hand
- keep back leg straight
- engage core, push ground away from you with hand
- Rotate open towards front leg
- rotate back down and reach elbow toward ground
- perform on one side for desired reps and repeat on other side

Worlds greatest stretch

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bride

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- alternate for desired rep

Dead bug

- start with knees above hips
- take a deep breath in 
- as you breath out, let knees drop to one side
- keep shoulders flat to ground
- extend too leg to stretch hamstring 
- Rotate back and forth for desired reps

Windshield wipers

Protean Warmup (all levels)

Perform in a circuit:

Do 1 set of each exercise and then repeat for 4 rounds.

Minimal rest between exercises, take 60 seconds rest between rounds 

Increase weight as needed throughout your sets. You’re looking to work in a 6-12 rep range. 

Let’s go!💪🏼

-Stance: Adopt a hip-width stance with a slight bend in the knees.
-Grip: Hold a kettlebell in each hand with an overhand grip, palms facing the body.
-Position: Hinge at the hips, keeping the back straight and chest up, parallel to the ground.
-Movement: Pull both kettlebells towards your hips, squeezing the shoulder blades together.
-Elbows: Keep the elbows close to the body during the upward phase of the row.
-Lowering: Lower the kettlebells with control, maintaining a stable core and proper form.
-Repetitions: Perform the exercise for the desired number of repetitions, focusing on muscle engagement.

Bent over dual kettlebell row

-Kneeling: Start in a half-kneeling position with one knee on the ground and the other foot in front.
-Core Activation: Engage your core to stabilize the spine.
-Grip: Hold a kettlebell with both hands, arms extended, and positioned to one side of your front foot.
-Movement: Rotate the torso diagonally across the body, bringing the kettlebell to the opposite side.
-Controlled Motion: Control the movement back to the starting position, using the core and maintaining balance.
-Repetitions: Perform the wood chopper motion for the desired number of reps before switching sides.

Half kneeling KB wood chopper

- Kettlebell Placement: Position the kettlebell upside down with the handle pointing upwards.
- Grip: Grasp the "horns" or sides of the kettlebell with an overhand grip.
- Stance: Stand with feet shoulder-width apart, maintaining a stable base.
- Elbow Position: Keep your elbows close to your body, upper arms parallel to the ground.
- Curling Motion: Flex at the elbows, lifting the kettlebell towards your shoulders.
- Controlled Descent: Lower the kettlebell with control, feeling the resistance throughout the movement.
- Muscles Worked: Engages the biceps, forearms, and stabilizing muscles in the upper arms.
- Repetitions: Perform the horn curl for the desired number of repetitions to target arm strength and muscle development.

Kettlebell Horn curl

KB Pulling circuit

Perform in a circuit:

Do 1 set of each exercise and then repeat for 4 rounds.

Minimal rest between exercises, take 60 seconds rest between rounds 

Increase weight as needed throughout your sets. Challenge yourself if weights are too easy on the first round 

Let’s go!💪🏼

-Stance: Stand with feet hip-width apart, maintaining a slight bend in the knees.
-Kettlebell Grip: Hold a single kettlebell with both hands in an overhand grip, arms extended downwards.
-Hinge at Hips: Bend at the hips, keeping your back straight, chest up, and the kettlebell hanging directly beneath you.
-Rowing Motion: Pull the kettlebell towards your lower chest or abdomen, squeezing the shoulder blades together.
-Elbows: Keep the elbows close to the body during the rowing motion for optimal muscle engagement.
-Controlled Descent: Lower the kettlebell with control, maintaining proper form and engaging the back and core muscles.
-Repetitions: Perform the exercise for the desired number of reps to target the upper back and lats.

2 handed single KB bent over row

- Kettlebell Placement: Hold a kettlebell in each hand with a neutral grip, arms fully extended by your sides.
- Upright Posture: Stand tall with shoulders back, engaging your core for stability.
- Marching Motion: Lift one knee at a time towards your chest, maintaining a controlled and deliberate walking pace.
- Suitcase Grip: Imagine you're carrying suitcases and aim to prevent excessive leaning or tilting.
- Core Engagement: Emphasize core stability to resist rotational forces, focusing on balance.
- Equal Weight Distribution: Ensure equal weight distribution between both kettlebells for symmetric muscle engagement.
- Step Length: Take purposeful steps, lifting the knees comfortably while keeping the upper body steady.
- Duration: Perform the walking suitcase march for a set distance or time, promoting overall stability and core strength.

Dual KB walking suitcase March

- Plank Position: Start in a high plank position, wrists directly under shoulders, forming a straight line from head to heels.
- Kettlebell Placement: Place a kettlebell on the ground, slightly to the side of one hand.
- Grip and Pass: Grab the kettlebell with one hand, lift it, and pass it under your body to the opposite hand.
- Core Stability: Engage your core throughout the movement to maintain a stable plank position.
- Minimal Rotation: Minimize hip and shoulder rotation while passing the kettlebell, focusing on control.
- Alternating Hands: Repeat the pass through, alternating hands each time, ensuring a smooth and controlled transition.
- Repetitions: Perform the exercise for the desired number of repetitions or time, challenging both core strength and coordination.
- Modification: To increase difficulty, place the kettlebell farther from your body, requiring a longer reach during the pass through.

Kettlebell Pulling workout

More workouts from Coach Andy Gallagher