Audio taken from the Kettlebell Thruster Video
The final exercise we’re going to finish with the Squat & Press; very cardiovascular exercise, works every single muscle in the body, and is very demanding at this stage of the challenge. It’s a great thing to finish on, and I think you’re going to enjoy it. Let me demonstrate without the kettlebell first.
You’re going to hold the kettlebell in a racked position, here. From here, you’re going to sit back on your heels like a regular squat. Get down to a 90 degree angle so your thighs are parallel with the floor, keeping your chest up nice and high. From here, drive up through the heels. As the momentum comes up, use that momentum to drive the kettlebell up to the full extended, top position here. From here, control the bell down by pulling the kettlebell down; straight back down into the squat position, and then we repeat.
It’s quite a demanding exercise; there’s a lot of movement going on. Clean the kettlebell to get into position. Feet a little bit wider than shoulder- width, toes turned out 5 or 10 degrees. From here we sit back, explode up, drawing the kettlebell up. Control it down as we sit down, and repeat.
It’s very important you have a good grip on the kettlebell handle here, because as you’re pushing up, it’s going to activate more muscles through, through a process we call irradiation; the stronger we grip, the more muscles we activate. Make sure you keep that grip nice and tight. The same applies to all the other kettlebell exercises. Let me just show you from the side; same exercise. We clean first, squat down, drive up. Beautiful full-body exercise. You’re going to perform 25 repetitions on each side, and then the challenge is finished.
Good luck; you’re going to need it with this exercise. Well done if you complete this full challenge.