all right this is a kettlebell tabata complex we're going to go for swing clean clean snatch
snatch goblet dead lift and then finish with swings again so that's eight rounds we're gonna
do 20 seconds on 10 seconds off typical tabata style let's get into it all right this is not
a workout for the beginners this is very light on detail we're going through some complex moves here
so i'd recommend only doing this workout if you've been coached and you're familiar with these moves
our first move is kettlebell swings so my key cues with kettlebell swings how to push the
belt really close to your grind and reach through your legs keep your chest out and shoulders back
and then really drive the hips forward keeping those feet glute into the ground
all right our next move is a clean with the right hand now i'm doing these strict kind
of cleans rather than doing a kettlebell swing clean so i'm pulling straight from the ground
rolling my shoulder around and rolling the bell around my hand let's get it
okay same deal on the other side we're doing cleans on the left hand in three two one
really focus on pulling that whole shoulder blade back as you roll the kettlebell up into your chest
all right our next move is the right hand snatch and again i'm doing this from the ground
rather than from the swing you can do it from the swing if you like totally up to you
take a little rest and then we'll get into snatches on the other side left hand this time
okay easy one next up we're gonna get into goblet squats and i like to really drive my
hips forward at the end of the squat squeeze my butt stand up tall again
another easier move now we're going to get into deadlifts get a powerful thrust forward with
the hips again squeezing the glutes at the top of the movement keeping the chest out shoulders back
all right final movement for this eighth round we're going to get back
into bilateral kettlebell swings what i like to do with kettlebell swings
is really lock those knees out and get a lot of power from my quads drive my hips
forward
foreign
okay so that's one round done take a minute rest and then we can then we can repeat this
basically as many times as you want i would build up to eight maybe starting at four or
five rounds and then building up to eight total rounds one minute rest let's get back into it
i love tabata for just general conditioning pretty standard style interval training that
have been really adopted heavily by crossfit i'm not the hugest fan of crossfit but i do
really enjoy these type of hard fast sessions i haven't released a lot of high intensity
workouts like this in the past because like i said at the start of the video these are
difficult moves but if you're familiar with them already and you're comfortable with this
by all means start the video again get the rest of those rounds done we're about to take it into
round number two beginning with kettlebell swings so grab your bell let's get into it
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promise me
all right nice work so those two rounds i think you get the point we're gonna repeat this
starting with maybe three four rounds and building up to eight i wouldn't recommend doing any more
than eight i think eight is plenty and that was the structure that was laid out in the research by
dr uzumi so i'm pretty happy to follow his recommendations guys if you enjoyed this workout
let me know because i haven't released a lot of these particular types of hit workouts on youtube
and if you're into them and people watch them i'll be happy to put up more thanks for watching
start the video again get those extra rounds done i'll see you on the summit