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Kettlebell Workout: Kettlebell Cathcing Endurance Workout

Kettlebell Catching Endurance Workout

June 6, 2014
Updated May 15, 2020

Workout Summary

The unique shape of the kettlebell allows you to throw and catch it for a variety of ballistic exercise variations. Kettlebell catching enhances hand eye coordination, power, and forearm/grip strength all at the same time. Be sure to try this workout on a surface (grass, sand, etc.) that you don’t mind dropping the kettlebell on. If you miss a catch, don’t try to save it! Let it go and get out of the way.

Workout Instructions

Perform as many reps as possible in 30 seconds as possible. Perform A1 and A2 back to back without rest. When finished rest 30 seconds and repeat for total of 8 rounds. Do the same for group B. For group C perform as many reps as possible in 60 seconds on each side then rest 30-45 seconds. Repeat for 4 total rounds.

A1: Clean to Catch – 8 rounds x 30 sec (each side)
A2: 2-Hand Clean to Catch to Squat – 8 rounds x 30 sec

B1: Alt Clean from Ground to Catch – 8 rounds x 30 sec
B2: 2-Hand Clean from Ground to Press – 8 rounds x 30sec

C1: Fighter Stance Clean to Catch – 4 rounds x 60 sec (each side)

Other Workout Details

Workout Created by: Mark de Grasse
Workout Demonstrated by: Mark de Grasse
Equipment UsedOnnit Kettlebells

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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