After annihilating your entire body with the kettlebell squat-curl-press-overhead extension, check out my Kettlebell Moves page for a lot more exercises!
- Stand with your feet slightly wider than shoulder width.
- In the video, I begin the move by holding the kettlebell grasped with my hands on the sides of the handle in a horn grip at chest height. You can experiment with different hand holds in order to work your muscles a little differently each way. Feel free to incorporate a 2-hand bottom up (grasp the handles of the kettlebell so that the bottom of it is facing to the sky or ceiling) or a ball grip with the handle up (grasp the ball of the kettlebell with the handle facing to the sky or ceiling). I don’t recommend using a ball grip with the handle down because the handle will likely hit the back of your head during the overhead extension.
- Perform a squat.
- While you are all the way down in the squat position, do a 2-hand curl.
- Press up from the squat into a standing position and continue through with the press until you have raised the kettlebell overhead.
- Lower the kettlebell down behind your head and then extend the kettlebell back overhead.
- Lower the kettlebell back to the starting position with the kettlebell in your grasp of choice and at chest level and then repeat the exercise.
Make sure you choose a weight that you can do on your weakest move of the sequence.
Whether you are working this exercise for reps or for time, make sure you challenge yourself!