5-Minute Kettlebell Ladder and Hold Workout | Men’s Health Muscle - video Dailymotion

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Killer 5 Minute Kettlebell Workout | Men’s Health Muscle

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00:00 You're almost there.

00:01 Three, two, one, and you're done.

00:04 The ISOs are sneaky.

00:09 - Hey y'all, we are here for five minutes of hell.

00:12 I am Men's Health Fitness Editor, Brett Williams,

00:15 joined by DJ Gibson, kettlebell and mobility specialist.

00:20 DJ, I gotta know, what do you have for me today?

00:22 - All right, Brett.

00:23 We're gonna do a double kettlebell workout

00:25 and we're gonna combine it with some body weight work too.

00:27 Minute one and minute three,

00:28 we're gonna do clean and squat.

00:30 Minute two and minute four,

00:32 we're gonna do a split squat hold.

00:33 And then minute five is gonna be a combination of both.

00:36 - All right, so we got a lot of movement,

00:38 a lot of stillness.

00:39 - A lot of skill.

00:39 - And it seems like it's gonna be hard.

00:41 - It's gonna be hard, but you got it.

00:43 - All right, let's do this.

00:45 - All right, Brett.

00:52 So minute one and minute three are gonna be the same move.

00:54 We're gonna use the double kettlebells.

00:55 You're gonna go into a clean for one

00:58 and then four squats.

00:59 And then you're gonna reverse them.

01:00 So you'll end up with four cleans

01:02 and then you'll end with one squat, right?

01:04 So one clean, four squats, two cleans,

01:08 three squats, three cleans, right?

01:11 You understand?

01:12 So let's grab the handle of the bell.

01:14 Let's tilt them over.

01:14 We got five seconds, all right?

01:16 Three, two, one, clean it up.

01:19 Let's go for four squats here.

01:23 One, two, three, four.

01:28 You got two cleans.

01:29 All right, you got three squats.

01:33 One, two, three, three cleans.

01:37 Two squats, four cleans.

01:53 One more, let's go.

01:55 All right, Brett, one squat.

01:56 And let's set those down.

01:59 All right, we got 20 seconds of rest

02:01 until we get into the split squat hold.

02:03 Right, so when you get into that split squat hold,

02:05 make sure that your knee

02:06 is directly underneath your shoulder.

02:08 That's important.

02:09 Try not to lean too much into the forward leg.

02:11 You ready?

02:12 - I hear you. - All right.

02:13 - I'm losing every second of rest.

02:15 - All right, five, four, three, two, one.

02:19 All right, hold.

02:20 Keep that chest up nice and tall.

02:22 And think about tucking under from the hips as well, right?

02:24 So you should be squeezing your left glute.

02:26 All right, this looks easy.

02:29 It's not.

02:30 - I'm watching those seconds count down.

02:32 - Eight, seven, six, five, four, three, two, one.

02:37 Stand up, shake it out.

02:40 Brett has 10 seconds here.

02:42 All right, you're gonna switch legs.

02:44 In five, four, three, two, one.

02:49 All right, let's get that knee a little lower too.

02:52 Yeah, right, so you want that knee to be hovering

02:54 maybe just like an inch off the floor.

02:56 Right again, you're gonna be in that stack position here,

02:58 tucking under.

02:59 It's perfect.

03:01 You got it, you got it, you got it.

03:04 Come on, five, four, three, two, one.

03:08 Stand up.

03:09 All right, shake that out.

03:10 But get set, right?

03:12 This is when it gets a little spicier.

03:14 I said that, right?

03:16 Let's get the hands on the bell.

03:17 Three, two, one.

03:19 Clean 'em up.

03:20 That's one clean, we got four squats.

03:22 One, two, three, four.

03:26 We got two cleans.

03:27 On the top position, yeah, like pause a little bit.

03:30 Two, good, let's go for three squats.

03:32 Same thing at the top of the squat here.

03:34 Lock it out, good.

03:36 Okay, we got three cleans.

03:38 Let's go, Brett, you got it.

03:39 Two, three.

03:43 All right, two squats.

03:45 Four cleans.

03:49 One, two, three.

03:54 Last one here, own this top position.

03:56 Stand tall, there you go.

03:57 And finish off that squat.

03:58 Set 'em down with control, my man.

04:00 All right, Brett.

04:01 There you go, all right.

04:04 - Four squats, man, I'm catching up.

04:05 - Nah, that looks good, man.

04:06 - Isometric work. - Okay.

04:08 In 10 seconds, we're gonna--

04:09 - I'm working this right now.

04:11 - Yeah.

04:12 So, minute four, this one's gonna be even spicier.

04:14 Five, four, three, two, one.

04:19 Chest tall, remember that knee gotta be

04:21 an inch off the floor.

04:22 Get a little lower, all right.

04:24 Brett's doing a really-- - Look, I know everybody

04:26 watching this is laughing right now,

04:29 but this-- - 10 more seconds.

04:30 - Sucks. - Yeah.

04:32 Five minutes to hell.

04:36 Three, two, one, stand up, Brett.

04:40 Shake that out, all right.

04:44 I'm shaking it out with you, man.

04:45 All right, ready?

04:46 Three, two, one.

04:49 Good.

04:50 Right again, right, really tall.

04:52 Actively tucking under from the hips.

04:54 Brett is doing a really good job

04:56 at keeping his shoulder over the knee.

04:58 That's one of the most important parts

04:59 that you wanna emphasize during the split squat hold.

05:02 All right.

05:04 Four, three, two, one.

05:09 Good, stand up, shake that out.

05:10 All right, we got one bell here, one bell.

05:13 Let me help you a little bit.

05:14 We're gonna go for some rack squats, all right.

05:16 Choose each side, doesn't matter

05:18 which one you wanna go with.

05:19 Ready, let's bring it up to the rack.

05:20 15 squats in.

05:22 15 seconds worth of squats.

05:25 Good, keep it going.

05:27 Once that timer says 45,

05:30 you're gonna switch to the next side.

05:32 We're gonna go in three, two, one, pause at the top.

05:36 Let's switch sides.

05:37 And let's go for it.

05:41 (breathing heavily)

05:44 Good cadence too with your squats, man.

05:46 You're almost there.

05:48 Keep it going.

05:49 We'll be here for another five,

05:51 four, three, two, one.

05:55 Good, let's set that down.

05:56 Good, step away from the bell.

05:58 And let's go for a squat hold right here.

06:02 You're holding this and this is it, right?

06:04 Finish line is there.

06:06 All right.

06:09 10 seconds.

06:10 - Wish I was moving toward it.

06:15 - You're almost there.

06:16 Good, three, two, one, and you're done.

06:20 The ISOs are sneaky.

06:25 - They are.

06:26 - Right, good job, man.

06:27 - Thank you, man.

06:28 That was not easy.

06:30 I mean, that's the point of this,

06:31 but we had a lot of movement.

06:34 We had some movement under load

06:36 with those cleans and squats.

06:38 And we were able to put a lot of volume in there

06:40 because of the ladder structure.

06:42 But for my money,

06:44 the hardest part of that entire series

06:47 was when I was standing still.

06:49 Those isometrics were a beast.

06:50 Why do you put isometrics in a routine like that?

06:53 - Yeah, the isometrics are very sneaky,

06:55 but I love them for owning positions, right?

06:59 Oftentimes people rush out of these phases,

07:01 but those are the toughest places

07:03 and they really, really burn.

07:05 And you can catch your breath in the EMOM style

07:06 when you program an isometric in there like that.

07:10 - You're absolutely right.

07:11 I was feeling that burn.

07:13 You wanna feel that burn as well, give this a try.

07:15 (upbeat music)

07:18 (upbeat music)

5-Minute Kettlebell Ladder and Hold Workout | Men’s Health Muscle

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