MONS Athletics
Kettlebell routines

Power · Rotation

Force sent around. Halos open the shoulders, then the clean turns the bell around your hand into the rack, then the rotational clean turns your whole body to do it. Ramp into the halos.

Single bell · 3 moves · Into the rack

Why it works: Chapter 20, Why you lose your spring before your strength

The routine

  1. 1
    Halo

    5 each direction · Main work

    Smooth — open the shoulders

  2. 2
    Clean

    5 each side · Main work

    Tame it — quiet catch

  3. 3
    Rotational Clean

    5 each side · Main work

    Turn out from under it — feet pivot, spine does not

See each move

1 · Halo
2 · Clean