Unlucky Workout

Beginners / Intermediate / Advanced Level

Unlucky is a workout that contains four simple kettlebell exercises. A selection of exercises that appear in many kettlebell based workouts. As popular and simple as the exercises are it’s the sheer volume of work that you get through that makes this workout a challenge. On top of a good amount of strength endurance you will also need to show some mental aptitude to grind your way through it. The workout covers all levels of ability but the fitter and stronger you are the better. Make sure you warm-up fully before proceeding with this workout.

Goblet Squats

The Goblet Squat is a familiar movement pattern most commonly performed as a warm-up before squatting with a barbell. It’s generally accepted that the Kettlebell Goblet Squat is a valuable exercise in any athletes or everyday person’s training arsenal.

Benefit

The Goblet Squat is an excellent lower body conditioning exercise that will build fantastic posterior chain strength and muscular endurance as well as core conditioning and power.

INSTRUCTION

1. Stand with your feet shoulder width apart with the toes pointing out. Hold the kettlebell in a comfortable, safe manner in-front of your chest. Either by the handles or with your hands round the ball. Tuck the elbows in and position the shoulders back and down. (See Fig. 1)
2. Sit back onto your heels lowering yourself to the ground, pushing your knees out. Remember to keep the back straight with the chest held high. Don’t let the Kettlebell drop down from in-front of your chest.
3. Descend into the lowest squat possible, your elbows should finish on the inside of the knees, with the knees pushed out, and the chest held high. (See Fig. 2)
4. Keeping your weight onto your heels, drive the hips upwards fully extending the hips and knees until a lockout is achieved.

Push-Ups

Kettlebell Push-Ups are generally more challenging than standard push-ups. But it is not a requirement here. Kettlebell Push-Ups are a great exercise for the core and stabilising muscles. A familiar movement would usually be performed with dumbbells and barbells on a bench.

Benefit

Kettlebell Push-Ups are an excellent upper-body exercise to build strength, muscular endurance and power; perfect for muscle isolation whilst tying in the core and working the chest and arms.

INSTRUCTION

1. If you are using kettlebells for this place two about shoulder width apart on the floor. Making sure they are flat, come into a push-up position with your hands on the handles. The grip should be neutral with your fingers underneath the handle. If you are performing this without kettlebells position your hands on the floor directly underneath your shoulders. (See Fig. 1)
2. Keeping your torso straight lower yourself towards the floor, bending at the elbows and feeling the tension across the chest. Maintain a neutral spine throughout.
3. As you hit the lowest point, steadily and carefully push back up, straightening the arms back out. Repeat the movement from point 2. (See Fig. 2)

Double Crunches

Benefit

Double Crunches are a great abdominal exercise because they emphasise both the lower and upper portions of the stomach at the same time.

INSTRUCTION

1. Lie on the floor. Hold the kettlebell with both hands round the ball and the handle resting near your collarbone, your elbows should be tucked into your side. Your shoulders should be positioned back and down with your abdominals tense. The legs should be flat out.
2. Press the kettlebell upwards in a straight line above the chest extending the arms, and generating the power through the chest, shoulders and arms.
3. Keeping a slight bend in the elbow bring the kettlebell over your head extending the arms out. Before the kettlebell handle touches the floor, tighten up the lats and begin to bring the kettlebell back over your head. (See Fig. 1)
4. Aim to curl your spine from the floor whilst bringing the kettlebell back over head. At the same time bring your legs to a 90 degree angle. Your knees should finish directly above your hips, and your ankles should remain in line with your knees throughout the movement.
5. As you crunch extend the arms and reach the kettlebell over the front of your shins. Remembering to make sure that the knees don’t travel past the hips. Keep the abdominals tense throughout. (See Fig. 2)
6. To reverse the movement extend the legs and arms trying not to let the lower back arch. You may need to be careful how far you reach overhead and how far you extend the legs. Go as far as is comfortable. Think about rolling your spine back into the floor with control using your abdominals. Do not let your legs or the kettlebell drop to the floor. Repeat the movement from point 3 for as long as desired.

Two Hand Swings

Two Hand Swings are one of the foundation movement patterns for all the ballistic based kettlebell exercises. If you can’t perform Two Hand Swings with correct technique you will not be able to progress to the other ballistic movements, such as the clean and the snatch. The swing teaches the key motions and principles behind these movements.

Benefit

Two Hand Swings are an excellent whole body conditioning exercise that will build fantastic posterior chain strength, muscular endurance and cardiovascular fitness as well as core conditioning and power.

INSTRUCTION

1. Stand behind the kettlebell with your feet shoulder width apart. Bend at the waist and push your hips away keeping your knees over your ankles (think dead-lift). As you pull the kettlebell back, relax the arms and maintain a neutral position with the head.(See Fig. 1)
2. Push the kettlebell away from the body using the elastic energy in your hips to propel it upwards. Relax the arms, let the legs, hips and back do all the work. This should be a fluid motion.
3. On the upswing the kettlebell should reach chest height. At the top of the motion make sure you have a quadruple extension – ankles, knees, hips and torso. (See Fig. 2)
4. As the kettlebell goes into the downswing, bend slightly at the knees, forward at the hips, and push your hips backwards actively pushing the kettlebell between your legs. All the time making sure the back and head maintain a neutral position. This will help to develop flexibility in the posterior chain. Repeat the movement from point 2.