Mike Mahler - Mahler's Aggressive Strength Kettlebell Workshop Manual

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Exercise Description

Clean two kettlebells to your shoulders. Holding both kettlebells at the top position, lean to the opposite side and press one kettlebell. Lower the pressed kettlebell, lean to the opposite side, and press the kettlebell with your other arm.

Performance Tips

• Get into a rhythm and press the kettlebells as rapidly as possible with solid form

• Try holding your breath as you press one kettlebell (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).

• Look straight ahead (not up or down) as you press and lower the kettlebells.

• Flex your lat as hard as possible before pressing each kettlebell for added stability and power.

Alternating Hang Kettlebell Clean and Press

Exercise Description

Place two kettlebell on the outside of your feet and deadlift both as if you are picking up two suitcases. Standing upright, swing one kettlebell back and clean it to your shoulder, while holding on to the other kettlebell. Press the cleaned kettlebell overhead. Lower the pressed kettlebell back to your shoulder and take it back to the hang position. Immediately hang clean and press the other kettlebell.

Performance Tips

• Hold your breath as you press one kettlebell (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).

• Look straight ahead (not up or down) as you press and lower the kettlebells.

• Flex your lat as hard as possible before pressing each kettlebell for added stability and power.

• Make sure that you get a pre-swing before cleaning each kettlebell.

One-arm Kettlebell Floor Press

Exercise Description

Lie on the floor and position a kettlebell for one arm to press. Push the kettlebell straight up toward the ceiling. Lower the kettlebell back too the floor and repeat.

Performance Tips

• Imagine that you are trying to push yourself through the floor as you press the kettlebell.

• Flare your lat as you press the kettlebell

• Hold your breath as you press the kettlebell (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).

• Contract your abs and glutes as hard as possible as you press the kettlebell for added stability and power

• Crush grip the kettlebell handle as hard as possible for increased strength

Double Kettlebell Floor Press

Exercise Description

Lie on the floor and position two kettlebells close to your pecs. Push the kettlebells straight up toward the ceiling. Lower the kettlebells back too the floor and repeat.

Performance Tips

• Imagine that you are trying to push yourself through the floor as you press the kettlebells.

• Flare your lat as you press the kettlebells

• Hold your breath as you press the kettlebells (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).

• Contract your abs and glutes as hard as possible as you press the kettlebells for added stability and power

• Crush grip the kettlebell handle as hard as possible for increased strength

• Place a kettlebell in your weaker arm side first

Extended Range One-arm Kettlebell Floor Press

Exercise Description

Lie on the floor and position a kettlebell for one arm to press. While you press the kettlebell, turn and pivot with one leg in order to increase the range of motion.

Performance Tips

• Imagine that you are trying to push yourself through the floor as you press the kettlebell.

• Flare your lat as you press the kettlebell

• Hold your breath as you press the kettlebell (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).

• Contract your abs and glutes as hard as possible as you press the Kettlebell for added stability and power

• Crush grip the kettlebell handle as hard as possible for increased strength

Extended Range Alternating Kettlebell Floor Press

Exercise Description

Lie on the floor and position two kettlebells for to press. While you press one kettlebell, turn and pivot with one leg in order to increase the range of motion. Lower the press kettlebell and press the kettlebell in your other arm.

Performance Tips

• Flare your lat as you press the kettlebell

• Hold your breath as you press the kettlebell (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).

• Contract your abs and glutes as hard as possible as you press the Kettlebell for added stability and power

• Crush grip the kettlebell handle as hard as possible for increased strength

One-arm Kettlebell Row