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About Kettlebells

Killer Combo Series #1
by Lisa Shaffer

I’ve talked at length about how easy it is to get a great, full body workout in a short period of time by combining exercises. Usually you only need a few feet of space and one kettlebell, but this combo is different. You’ll definitely want to do this workout outside.

You’ll need two kettlebells of the same size and a long pathway. Grass is fine as long as you can stabilize on the kettlebell handles. So what is this combo?  I’m not sure what to call it but it involves the following exercises:

1. Double Suitcase Deadlift
2. Squat Thrust on KB handles
3. Pushup on KB handles
4. Renegade Rows
5. Farmers walk

I would consider this an advanced workout. It looks complicated but it flows together very easily.

Here’s how it goes.

Starting position. Stand with two kettlebells on the outside of each foot. Push your hips back and squat down to grab the kb’s.




Do a double suitcase dead lift pulling the kb’s off the ground into a standing position. Be sure to lock your hips out at the top.






Then push your hips back again and put the kb’s back down on the ground. When you have the kb’s on the ground, do a squat thrust, keeping your hands on the kb handles.

Stop when you get in the push up position and do a push up on the kb handles. Be sure to keep your abs tight and your shoulders over the kb handles so you will be stabilized.





After the push up, do a renegade row on each side. Thrust your legs back between the kb handles and stand up with both kb’s.








Now, you take a walk. A farmer’s walk that is. Holding both kb’s, walk 10-20 paces and start the whole series over again.







This Killer Combo does double duty. It works every muscle in your body, and you’ll get a great cardio workout as well. You’ll do an upper body press and pull, core work, leg and hip work and grip work. It doesn’t get much better than that.

Don’t be afraid to play with the rep scheme. I’ve done it many different ways. Changing up how many reps you do can really change the workout.

Sample rep schemes:

• Do one rep of each exercise one right after the other then do the farmers walk
• Do 5 Double Suitcase DL's, then one rep of the Squat Thrust, Push up, Renegade Row and to a Farmer’s Walk
• Start with a farmers walk do one rep of each exercise and farmer’s walk again. Then stop and do 2 reps of each exercise and farmer’s walk and stop and do 3 reps of each exercise and farmer’s walk. (This is one of my favorites)

After you give this combo a try I think you’ll agree that it’s brutal, its extremely effective and that it’s definitely a Killer Combo!

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Hello Lisa:
I really like this combination. It doesn't require locking out the weight overhead (which my left shoulder steadfastly refuses to do), or a butt-to-ankles squat (which my knees have never been able to do). I imagine you could make this one even harder by substituting the one-leg deadlift for the double suitcase deadlift at the first step.

Thank you!

Bernard

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