Kettlebells | Advanced Drills

Start like a basic clean but holding the bell upside down.

Perform a clean but don't roll the bell around you hand. Keep the bell in one position (handle down, bell up).

If you squeeze your body for full body tension this will be easy to perform.

The Over Head Squat is a squat with one or two bells pressed over head when doing a squat.

To perform::

Clean and press the bell or bells. Stand in a squat stance, feet comfortably apart. Facing forward begin to desend. Keeping the bells behind your head is critical. Squat as far as posible, holding air in your stomach to support your back. When your down as far as possible, squeeze you glutes and stand.

This is the over head squat.

The renegade row is a back/core movement. Based off of the bent over row and the push-up.

To perform this movement you will need 2 kettlebells. Position the bells on a level surface next to one another. Now take a push-up position on top of the bell (a bell in each hand). Tighten your body and force all of your weight on one side. Row the opposite bell. You can do this in an alternating fashion or one arm fashion. 

The pistol is basicly a 1 legged squat.