This workout is all about building strength through two great compound movements. The stars of this workout are the Dumbbell Snatch and Kettlebell Swing. We are looking to go heavy in both of them to build strength and explosiveness.

Exercise 1: Dumbbell Snatches

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Dumbbell Snatches are quickly becoming one of my go-to exercises! Dumbbell Snatches are great for building unilateral shoulder strength while preserving the joint compared to more risky shoulder exercises. The Single-Arm Dumbbell Snatch will absolutely blast your obliques. This dynamic movement will force your trunk stabilizers to kick in which is great for athletic performance.

Exercise 2: Kettlebell Swings

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Kettlebell Swings are absolutely one of my favorite exercises and for good reason. Kettlebell Swings will hit muscles all over your body, including the glutes, hamstrings, shoulders, quads and abdominals. The hip hinge learned and performed in Kettlebell Swings is vital and make complex Olympic lifts such as Power Cleans easier to learn. When performed with the right weight, Kettlebell Swings will not only help build your aerobic capacity but also your anaerobic capacity.

The Workout

Set 1

• 10 Dumbbell snatches each arm
• 10 Kettle Bell Swings

Set 2

• 9 DB Snatches
• 12 KB Swings

Set 3

• 8 DB Snatches
• 14 KB Swings

Set 4

• 7 DB Snatches
• 16 KB Swings

Set 5

• 6 DB Snatches
• 18 KB Swings

Set 6

• 5 DB Snatches
• 20 KB Swings

*Keep rest between 45 seconds and 1 minute between each set.

Totals: 45 DB snatches each arm, 90 total KB swings.

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