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Advanced Kettlebell Functional 1: Clean to Lunge & Snatch Press

Warm-Up: Lateral Lunge with Reach, Jumping Jacks with Arm Cross, Kneeling Thoracic Twist. Main Circuit: KB Clean to Front Rack Reverse Lunge, Double KB Deadlift to High Pull, KB Overhead Walking Lunge, KB Snatch to Press, KB Russian Twist with Hold. Cooldown: Half-Split Hamstring Stretch, Thread-the-Needle Shoulder Stretch.

35 min 10 exercises

The workout

  1. 1

    Lateral Lunge with Reach

    30s

    Lunge to the side and reach across body. Opens hips and stretches spine.

  2. 2

    Jumping Jacks with Arm Cross

    30s

    Traditional jacks with arm swings. Activates shoulders and legs.

  3. 3

    Kneeling Thoracic Twist

    30s

    Rotate upper body from kneeling. Warms spine and improves mobility.

  4. 4

    Kettlebell Clean to Front Rack Reverse Lunge

    45s

    Clean to rack then lunge. Strengthens legs and improves timing.

  5. 5

    Double Kettlebell Deadlift to High Pull

    45s

    Lift both bells and pull high. Engages glutes and traps.

  6. 6

    Kettlebell Overhead Walking Lunge

    45s

    Step while holding bell overhead. Challenges balance and core.

  7. 7

    Kettlebell Snatch to Press

    45s

    Snatch to overhead then press. Develops power and shoulder control.

  8. 8

    Kettlebell Russian Twist with Hold

    45s

    Twist and pause between sides. Builds rotational control.

  9. 9

    Half-Split Hamstring Stretch

    30s

    Step one leg forward and fold. Loosens hamstrings and calves.

  10. 10

    Thread-the-Needle Shoulder Stretch

    30s

    Reach under arm from tabletop. Relieves tension in upper back.

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