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Intermediate KB Functional 9: Swing to Snatch & Offset Rack Squat

Kettlebell functional circuit with swing to snatch catch, reverse lunge to side raise, split stance row, offset rack squat, and sit-up to press.

35 min 10 exercises

The workout

  1. 1

    Hip Circles

    30s

    Draw circles with hips in standing position. Mobilizes hips and core.

  2. 2

    Overhead Reach with Side Bend

    30s

    Reach up and lean sideways. Opens torso and shoulders.

  3. 3

    Jump Rope Simulated

    30s

    Bounce on feet and rotate wrists. Elevates heart rate and coordination.

  4. 4

    Kettlebell Swing to Snatch Catch

    45s

    Swing and catch bell overhead. Develops explosive power.

  5. 5

    Kettlebell Reverse Lunge to Side Raise

    45s

    Lunge back and raise bell sideways. Engages glutes and shoulders.

  6. 6

    Kettlebell Split Stance Row

    45s

    One foot forward. Row bell while holding position. Trains balance and back.

  7. 7

    Kettlebell Offset Rack Squat

    45s

    Hold one kettlebell at shoulder. Adds core demand to squat.

  8. 8

    Kettlebell Sit-Up to Press

    45s

    Sit up and press bell overhead. Builds core and upper body.

  9. 9

    Kneeling Quad Stretch with Reach

    30s

    Hold ankle and reach overhead. Opens hips and quads.

  10. 10

    Figure Four Wall Stretch

    30s

    Leg on wall in figure four. Releases hips and glutes.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.