Single-Arm Kettlebell Clean to Burpee

Combo Workout Exercise 2

(Each month we post a workout – one exercise per week for four weeks, culminating in the entire workout together)

The Single-Arm Kettlebell Clean to Burpee is an absolutely incredible (awful!) exercise that develops explosive leg AND upper body power, dramatically increases core strength and anaerobic conditioning; all while burning an incredibly high number of calories!  You know what they say – what doesn’t kill you will make you stronger!!

Remember: The Single Arm Kettlbell Clean is AN ESSENTIAL LIFT!!  You must master this life to be proficient using kettlebells! The clean is primarily a hip hinging movement that focuses more on working the glutes and hamstrings but is also incorporates many other muscles and is great for conditioning.

Instructions

Single-Arm Kettlebell Clean

1. Start with the kettlebell out front while in a hip hinged position.
2. Keep thumb turned in and swing the kettlebell directly underneath you.
3. Drive the kettlebell forward with your hips and try to keep it close to your body as it comes up.
4. As the kettlebell reaches the finished position punch you hand through so it nicely wraps around your wrist.
5. Place the KB back on the ground, perform a burpee, and repeat using your other arm – ex. left arm clean, burpee, right arm clean, burpee (or vice versa)

Burpee

1. Bend over or squat down and place your hands on the floor in front of you, just outside of your feet.
2. Jump both feet back so that you’re now in plank position.
3. Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier.
4. Push up to return to plank position. This can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren’t working out)—your choice.
5. Jump the feet back in toward the hands.
6. Explosively jump into the air, reaching your arms straight overhead.

Coaching cues

Single-Arm Kettlebell Clean (top sequence)

• Hip hinge
• Thumb in
• Zip up the zipper
• Punch through
• Engage lats and core
• Wrist straight, knuckles up

Burpee (bottom sequence)

• Feet outside of shoulders
• Squat
• Hands on ground
• Hands under shoulders
• Engage Core
• Chest touches floor
• Ankles knees hips are straight
• Arms in a Y

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