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Advanced Kettlebell Functional 2: Double Clean Squat & Windmill

Warm-Up: Cossack Squat with Reach, Arm Circles and Crossovers, Bear Crawl Shoulder Tap. Main Circuit: Double KB Clean to Front Squat, KB Alternating Snatch, KB Windmill with Press, KB Split Stance High Pull, KB Seated Russian Press. Cooldown: Seated Twist with Knee Hug, Overhead Wall Stretch.

35 min 10 exercises

The workout

  1. 1

    Cossack Squat with Reach

    30s

    Deep side squat with arm reach. Opens hips and stretches adductors.

  2. 2

    Arm Circles and Crossovers

    30s

    Circle arms then cross front to back. Mobilizes shoulders and chest.

  3. 3

    Bear Crawl Shoulder Tap

    30s

    Crawl position, tap opposite shoulder. Engages core and shoulder stability.

  4. 4

    Double Kettlebell Clean to Front Squat

    45s

    Clean both bells and squat. Trains power and quad strength.

  5. 5

    Kettlebell Alternating Snatch

    45s

    Switch arms every rep. Demands timing and explosive hip drive.

  6. 6

    Kettlebell Windmill with Press

    45s

    Press overhead then hinge. Improves mobility and shoulder stability.

  7. 7

    Kettlebell Split Stance High Pull

    45s

    Pull bell high in staggered stance. Activates traps and core.

  8. 8

    Kettlebell Seated Russian Press

    45s

    Press from seated and twist. Engages obliques and shoulders.

  9. 9

    Seated Twist with Knee Hug

    30s

    Hug one knee and twist torso. Loosens spine and glutes.

  10. 10

    Overhead Wall Stretch

    30s

    Hands up on wall and press chest down. Stretches shoulders and lats.

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