KETTLEBELL

FUNDAMENTAL

MAX X KB SWING

MAX X KB SWING

MAX X KB SWING

MAX X KB SWING

MAX X KB SWING

MAX X KB SWING

MAX X KETTLEBELL GOBLET SQUAT

Get the kettlebell into position by quickly deadlifting it off the floor. As the hips lock out, bend the elbows to guide the kettlebell up to chest-height. Quickly shift your grip from the top of the handle around to the horns. Settle the bell with a tight grip, elbows point down and hold a few inches away from the chest. Simultaneously bend at the hips and the knees, keep the chest up and remember to actively pull yourself down into your deepest comfortable range of motion. Allow the elbows to slide just inside the knees. This should ensure that your knees are tracking approximately with your middle toes. Keep the spine long and straight at the bottom and double-check your mid-foot balance. The big toe, pinky toe and heel should all feel equally loaded. Start the ascent with a grunt to pressurise the core and exhale through to the lockout.

MAX X KETTLEBELL OVERHEAD PRESS

MAX X KETTLEBELL CLEAN

MAX X KETTLEBELL CLEAN AND PRESS

MAX X KETTLEBELL HALO

MAX X KETTLEBELL HALO

MAX X KETTLEBELL HALO

MAX X KETTLEBELL HALO

MAX X KETTLEBELL HALO

MAX X AROUND THE WORLD

MAX X AROUND THE WORLD

MAX X RACKED REVERSE LUNGE

MAX X RACKED REVERSE LUNGE

MAX X ROMANIAN DEADLIFT

MAX X ROMANIAN DEADLIFT

MAX X GORILLA ROW

MAX X SNATCH

MAX X SNATCH

MAX X SNATCH

MAX X TURKISH GET UP

MAX X TURKISH GET UP

MAX X WINDMILL

MAX X WINDMILL

MAX X OVERHEAD CARRY

FULL BODY

MAX X KB SWING ONE ARM

MAX X KB SWING CROSS BODY

MAX X KB SWING ALTERNATING

MAX X KB SWING CHEST LOADED

MAX X KB ONE ARM CLEAN WITH ROTATION

MAX X GOBLET SQUAT HALO

MAX X HALF KNEELING HALO

MAX X HALF SNATCH

MAX X REVERSE HALF SNATCH

MAX X KB GUNSLINGER

MAX X KB BALLISTIC ROW + GUNSLINGER

MAX X KB ROTATIONAL CLEAN

MAX X KB ROTATIONAL PRESS

MAX X KB ROTATIONAL CLEAN + PRESS

MAX X HALF KNEELING WINDMILL

MAX X BOTTOM LOADED WINDMILL

MAX X DOUBLE LOADED WINDMILL

MAX X DUAL OVERHEAD CARRY

MAX X BOTTOMS UP OVERHEAD CARRY

MAX X DUAL BOTTOMS UP OVERHEAD CARRY

MAX X MIXED RACKED OVERHEAD CARRY

MAX X REVERSE LUNGE + KNEE DRIVE

MAX X ROTATIONAL OVERHEAD PRESS

OBI VINCENT CORE EXERCISES

MAX X AROUND THE WORLD

The goal of this exercise is to make sure to avoid shifting from left to right as you take the kettlebell around your body. Try to avoid letting the kettlebell pull you from one side to the other and keep your body as centered as possible.

MAX X BENCH BALANCE ROW

Place one hand on the bench either by grabbing the end of the bench or by placing it flat down on the bench. One leg is knee down on the bench and the other is straight out behind. Make sure your back is nice and straight and not sinking down. Make sure you engage your core and try to keep your body as stable as possible. When rowing the bell, try to have a nice and slow controlled movement no matter how tough. Try to avoid rowing too quickly in order to make your core work harder keeping you stable. Keep that back leg up and straight as possible. If your hand is flat on the bench, it's harder. If you grab the end of the bench, you will have more stability. Remember - if your right hand is on the bench, it should be your left knee on the bench and vice versa.

MAX X BENCH BALANCE ISO ROW

Place one hand on the bench either by grabbing the end of the bench or by placing it flat down on the bench. One leg is knee down on the bench and the other is straight out behind. Make sure your back is nice and straight and not sinking down. Make sure you engage your core and try to keep your body as stable as possible. When rowing the bell, try to have a nice and slow controlled movement no matter how tough. Try to avoid rowing too quickly in order to make your core work harder keeping you stable. Keep that back leg up and straight as possible. If your hand is flat on the bench, it's harder. If you grab the end of the bench, you will have more stability. Remember - if your right hand is on the bench, it should be your left knee on the bench and vice versa. If you hold the row up for 3-4 seconds, you will make this exercise more challenging.

MAX X PLANK PASS-THROUGH

Engage your core and glutes and keep that engagement while you pass the kettlebell through. You can make this exercise more challenging if you place the kettlebell more out of reach.

MAX X FRONT RACK MARCHES

Make sure to rest the kettlebells close to the chest with your elbows in. Brace your core before you lift your legs off the floor. Having the kettlebell in the front rack and raising your legs off the floor requires a lot of core stability. If you don't brace your core before lifting your legs off the floor, you will feel it immediately as you would lose balance and will probably struggle to hold the kettlebell in that front rack position.

MAX X SINGLE FRONT RACK MARCHES

Make sure to rest the kettlebell close to the chest with your elbows in. Brace your core before you lift your legs off the floor. Having the kettlebell in the front rack and raising your legs off the floor requires a lot of core stability. If you don't brace your core before lifting your legs off the floor, you will feel it immediately as you would lose balance and will probably struggle to hold the kettlebell in that front rack position.

MAX X FRONT RACK MARCH ISO HOLD

Make sure to rest the kettlebells close to the chest with your elbows in. Brace your core before you lift your legs off the floor. Having the kettlebell in the front rack and raising your legs off the floor requires a lot of core stability. If you don't brace your core before lifting your legs off the floor, you will feel it immediately as you would lose balance and will probably struggle to hold the kettlebell in that front rack position. When you hold the leg up for 3-4 seconds before shifting to the other leg, you will make the exercise more challenging.

MAX X FRONT RACK OVERHANG MARCHES

You have to be very careful with this exercise. Keep the arm over your head as straight as possible and when lifting the legs, try not to shift from side to side too much. The body needs to be as centered as possible.

MAX X FR OH ISO HOLD

MAX X SINGLE OVERHANG MARCHES

MAX X WINDMILL

Make sure you have your feet roughly shoulder width apart and the toes pointing towards the side you will be hinging down towards. Turn your head to face the hand overhead, make sure you keep that arm straight when going down and back up. Avoid bending the elbow. Best is to start without weights overhead until you are familiar with the movement and then move on to doing it with an actual kettlebell.

MAX X WINDMILL FEET FORWARD

A progression of the normal Windmill exercise is to have your feet facing forwards. Brace the core!

MAX X WINDMILL SPLIT STANCE

UPPER BODY

MAX X DOUBLE OVERHEAD PRESS

MAX X SEESAW PRESS

MAX X BOTTOMS UP PRESS

MAX X SUITCASE PRESS

MAX X LIBERTY PRESS

MAX X HALF KNEELING PRESS

MAX X Z PRESS

MAX X GOBLET CURL

MAX X KB CRUSH GRIP BRIDGE PRESS

MAX X OFFSET PUSH-UP

MAX X OFFSET + CLOSE GRIP PUSH-UP

MAX X BALLISTIC ROW

MAX X BALLISTIC ROW

MAX X BALLISTIC ROW

MAX X CLOSE GRIP PUSH-UP

MAX X BALLISTIC ROWS

LOWER BODY

MAX X KB HINGE

MAX X KB HIP SHIFT

MAX X KETTLEBELL LOW SQUAT SHIFTS

MAX X KB SINGLE RACKED SQUAT

MAX X KB DOUBLE RACKED SQUAT

MAX X KB BOTTOMS UP SQUAT

MAX X AROUND THE WORLD KNEELIING

MAX X AROUND THE WORLD WITH CATCH

MAX X STEP BACK HIP COIL

MAX X AROUND THE WORLDS

MAX X DOUBLE RACKED REVERSE LUNGE

MAX X GOBLET REVERSE LUNGE

MAX X DUAL ROMANIAN DEADLIFT

MAX X SUMO SQUAT

MAX X BOB & WEAVE

MAX X HOLLOW BODY PRESS

Start on your back, crunch up your shoulders and press your lower back to the ground. Straighten the legs out, keep the feet about shoulder height. In the beginning it's ok to bend your legs if you need to but you wanna make sure to keep the knees ahead of the hips, not above the hips. While doing this exercise, keep making the check if your lower back is fully on the ground. If you created a space between the lower back and the floor, it means you lost the abdominals and you need to reposition. As for the feet, bring the toes together, turn the heels out and squeeze everything nice and tight. When pressing the kettlebell, you are trying to press it up without moving anything else in the body. Do the exercise slow and controlled. Take a break between switching sides.

MAX X NEW SCHOOL RUSSIAN SIT UP PRESS

Firstly, place your feet up against the wall with a little bit of pressure - the feet should just be touching, but actually pushing in. Then take a yoga block and squeeze it between your knees. When squeezing the block, use intense effort, really trying to crush it. This does couple of things - activating the deep core muscles and firing up your adductors. This makes it difficuly for the hips to get involved, which will make your abs actually have to do the work. Now time to roll up the spine vertebrae by vertebrae - upper back, mid and low back come up one by one. Very important is to go back slowly - drop the lower back first, then mid, then upper back. This whole movement should be done in slow and controlled manner. This is not an explosive exercise. Focus on mind-muscle connection. When doing this exercise with a kettlebell press, what is important to remember is, you should do the press simultaneously while getting up, not getting up and pressing up afterwards. Press up and sitting up are done at the same time, just like pressing down and returning to start position should be done at the same time.

MAX X BOB & WEAVE

MAX X LEGS ROUTINE #1

MAX X LEGS ROUTINE #2

MAX X LEGS ROUTINE #3

MAX X LEGS ROUTINE #4

MAX X LEGS ROUTINE #5

MAX X LEGS ROUTINE #6