Circuit 1

Complete this round 3 times.

KB Horn Curl

Complete 6 repetitions

The kettlebell horn curl is a great bicep isolation movement especially for those with limited equipment.

Benefits of KB Horn Curl

The main benefit of the kettlebell horn curl is for growing the bicep muscles through isolation work.

How To Do KB Horn Curl

1. Start with the arms straight and a firm grip on the horn of the kettlebell.
2. Keeping the elbows in a fixed position, curl the kettlebell towards the chest.
3. Slowly lower the kettlebell to the starting position.

Coaching Tips For KB Horn Curl

Follow these cues to perform KB Horn Curl correctly:

• Do not use any momentum
• Keep the elbows in a fixed position, isolating the biceps.

Tall Kneeling Horn Grip KB Curl

Complete 6 repetitions

Coaching Tips For Tall Kneeling Horn Grip KB Curl

Follow these cues to perform Tall Kneeling Horn Grip KB Curl correctly:

• Do not use any momentum
• Keep elbows in a fixed position.

Tall Kneeling Single Arm Banded Row

Complete 12 repetitions

Coaching Tips For Tall Kneeling Single Arm Banded Row

Follow these cues to perform Tall Kneeling Single Arm Banded Row correctly:

• Keep the spine as straight as possible
• Keep elbow close to the body.

Circuit 2

Complete this round 3 times.

Tall Kneeling Dual Hand KB Press

Complete 8 repetitions

Coaching Tips For Tall Kneeling Dual Hand KB Press

Follow these cues to perform Tall Kneeling Dual Hand KB Press correctly:

• Create a stable base with the knees
• Keep the rib caged tucked
• Lock the elbows each rep and finish with the biceps next to the ears.

Front Rack and Farmers Carry

Complete 15 meters

Coaching Tips For Front Rack and Farmers Carry

Follow these cues to perform Front Rack and Farmers Carry correctly:

• Maintain a straight spine throughout
• Keep a slight bend in the arm doing the farmers carry
• Minimize movement of the kettlebells as much as possible.