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Advanced Kettlebell Functional 7: Double Snatch & Swing Rotation

Warm-Up: Skater Lateral Hops, Arm Circles to Cross Pull, Walkout to Cobra Stretch. Main Circuit: Double KB Snatch, KB Lateral Lunge to Press, KB Clean to Overhead Hold, KB Swing with Rotation, KB Sit-Up with Rotation Press. Cooldown: Half-Kneeling Side Bend Stretch, Spinal Roll Down and Hold.

35 min 10 exercises

The workout

  1. 1

    Skater Lateral Hops

    30s

    Hop side-to-side, touching the floor. Warms up glutes, legs, and stabilizers.

  2. 2

    Arm Circles to Cross Pull

    30s

    Rotate arms and then pull one arm across chest. Loosens shoulders and chest.

  3. 3

    Walkout to Cobra Stretch

    30s

    Walk hands out, drop into cobra. Mobilizes spine and stretches core.

  4. 4

    Double Kettlebell Snatch

    45s

    Explosively lift both bells overhead. Full-body power movement.

  5. 5

    Kettlebell Lateral Lunge to Press

    45s

    Lunge sideways and press at top. Works glutes and shoulders.

  6. 6

    Kettlebell Clean to Overhead Hold

    45s

    Clean and pause in overhead hold. Trains control and shoulder endurance.

  7. 7

    Kettlebell Swing with Rotation

    45s

    Swing and rotate slightly at top. Builds hip drive and core rotation.

  8. 8

    Kettlebell Sit-Up with Rotation Press

    45s

    Sit-up, twist, and press. Engages full core and shoulders.

  9. 9

    Half-Kneeling Side Bend Stretch

    30s

    Reach over from kneeling. Opens side body and hips.

  10. 10

    Spinal Roll Down and Hold

    30s

    Roll down slowly and hang. Releases tension in back and hamstrings.

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