FREE WORKOUT FRIDAY: Clean, Squat, Rack, Walk.
Happy Friday, strong beauties!
If you’ve got just 20 minutes to give yourself today for this pumpin’ little number, you’ll feel better, stronger, more energized, accomplished and happier (and I truly want that for you).
All you need for this workout is 1 kettlebell – I recommend a 12-16kg. Workouts like today’s kettlebell “chain” allow you to focus on both strength and metabolic conditioning simultaneously – which saves you time so you can tackle the rest of your Friday with vigor.
I’m so into today’s workout because..kettlebell rack squats. They’re just so good and I can’t ever pass up a workout that includes them. They FIRE up your core by forcing your entire mid-section to work in overdrive to keep you from folding in half and face-planting mid-squat, due to both the position and shape of the bell.
Rack squats are also a great progression towards barbell squats, they’re more shoulder friendly too, and the amount of reflexive core activation from the rack position helps us squat deeper – and a deeper squat is a more effective squat.
Combined with kettlebell cleans and rack walks you’re going to get a sweet metabolic boosting kick, while improving your posture, strengthening your entire body and building real-life strength and confidence.
Let’s get crankin’, shall we?!
Quickie Kettlebell Chain: Clean, Squat, Rack, Walk:
1-arm cleans x 8 , 1-arm front squats x 5, 1-arm rack walk x 30 yds – Complete on left and right sides
1-arm cleans x 5, 1-arm front squats x 3, 1-arm rack walk x 30 yds – Complete on left and right sides
1-arm cleans x 3, 1-arm front squats x 2, 1-arm rack walk x 30 yds – Complete on left and right sides
1-arm cleans x 2, 1-arm front squats x 1, 1-arm rack walk x 30 yds – Complete on left and right sides
So for this chain, you’ll perform 8 single arm cleans, then drop right into 5 single arm front squats and at the top of your 5th rep you’ll go forward into a rack walk for 30 yds – all on your left side. Rinse and repeat on your right side. Then back to your left side and reps will decrease to 5 cleans and 3 front squats while rack walk distance remains constant.
Ladder through this for 3-5 rounds, resting for 60-90 seconds at the end of each round and minimally between each chain of exercises.
Here’s what the 3 clean/2 squat round looks like in action:
Clean Up Your Clean!
Cleans can be pretty tricky, so below I’ve outlined a couple tips to clean up the most common mistakes I see made when performing them.
Before you take on the clean, make sure you’ve mastered the swing (both double and one handed) first.
- Unlike a barbell clean, with kettlebell cleans there is no shoulder shrug to get the bell up. The movement is powered entirely by your hips and there should be minimal, if any movement in your shoulders. Your upper body needs to stay tight – snap those hips!
- Keep your elbow close to your body. Imagine holding a rolled up newspaper underneath your armpit while cleaning. When you finish in the rack position, your elbows should be tight at the bottom of your ribcage.
- To avoid smashing your forearms (we’ve all been there), make sure the bell isn’t getting too far away from you as if you are doing a one arm swing. Keep your elbow connected to your torso, and as you come forward from your back swing think of picking the bell straight up and imagine a wall right in front of you. Or just go clean in front of a wall (actually do this though, it’s life changing). The bell should then “float” up effortlessly and land soft as velvet in the rack position.
Don’t forget to warm up first, fuel yourself well (try my Pumpkin Pie Protein Shake recipe here) and have fun! Don’t hesitate to reach out with any questions.
And as always, I’d love to hear how your workout went – Comment below or give me a shout on Instagram (tag @HurstStrengthCT), with your Free Workout Friday pics/videos!
Have a fab weekend!
If you’re a woman who wants to look good, feel good, and be healthy and strong with a results-driven, sane and sustainable approach to fitness, contact Erika@HurstStrength.com for more info on your own individualized training and nutrition plan!