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Advanced Kettlebell Functional 10: Swing to Snatch & Rack Squat

Warm-Up: Toe Touch to Overhead Reach, Standing Hip Openers, Cross-Body Arm Swings with Step. Main Circuit: KB Swing to Snatch and Hold, KB Clean to Alternating Step-Up, Double KB Front Rack Squat, KB Lateral Swing to Reverse Lunge, KB Overhead Sit-Up with Press. Cooldown: Wall-Assisted Forward Fold, Kneeling Side Twist.

35 min 10 exercises

The workout

  1. 1

    Toe Touch to Overhead Reach

    30s

    Touch toes and extend arms upward. Mobilizes hamstrings and spine.

  2. 2

    Standing Hip Openers

    30s

    Lift and open knees outward. Warms up hip joints.

  3. 3

    Cross-Body Arm Swings with Step

    30s

    Swing arms across body while stepping. Activates shoulders and trunk.

  4. 4

    Kettlebell Swing to Snatch and Hold

    45s

    Pause at top of snatch. Builds power and stability.

  5. 5

    Kettlebell Clean to Alternating Step-Up

    45s

    Clean and step onto platform. Trains unilateral strength.

  6. 6

    Double Kettlebell Front Rack Squat

    45s

    Hold both bells and squat. Full-body tension and leg drive.

  7. 7

    Kettlebell Lateral Swing to Reverse Lunge

    45s

    Swing bell side and step back. Combines hips and glutes.

  8. 8

    Kettlebell Overhead Sit-Up with Press

    45s

    Sit up with bell and press overhead. Strengthens abs and shoulders.

  9. 9

    Wall-Assisted Forward Fold

    30s

    Hands on wall, hinge forward. Stretches spine and hamstrings.

  10. 10

    Kneeling Side Twist

    30s

    Reach across body from kneeling. Loosens spine and obliques.

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