Fundamental FitShot Exercise: Kettle Bell Clean

All right, we're gonna take a look at the advanced FitShot exercise of the kettlebell clean, and of course, we're gonna be doing this in a one-handed shooting situation. Now we're gonna start with the kettlebell down on the ground. First, let's take a look at the actual exercise we're gonna do without involving the gun. I'm gonna reach down and pick up the kettlebell in a reverse grip, and then as I come up, I'm gonna flip the kettlebell out to the outside of my arm. So I'm picking the kettlebell up really with core strength, and then that last bit of flip is being done with the arm and it's resting right here, it's racked right here on the back of my arm.

It's also touching the top of my shoulder over here where the handle is. From here, once I've got it up off the ground, I'm gonna drop the kettlebell down to right between my legs and bring it back up, and that's really an arm exercise if you can do it, if you can't do it with a full arm exercise, you can dip and pop it up, using a little bit of your hip to be able to push forward and get the momentum of that kettlebell rising and then flip it over with your hand, either way. So we're looking at dropping it down and popping it back up as one complete rep. What I'm also gonna be doing though, because this is FitShot and not just a kettlebell workout is I'm gonna be holding my firearm here at the ready position. I drop the kettlebell down, I pop the kettlebell up, I drive out, take the shot.

Drop the kettlebell down, pop the kettlebell up, drive out, take the shot. Drop the kettlebell down, drive up, drive out, take the shot. Come back in, holster. At this point, kettlebell goes back down and I'm gonna go ahead and go to a one-handed, weak-handed ready position, 'cause I want my workout to be even. 'Cause my kettlebell fell over, I'll pick that back up just for the demonstration.

Now when I'm in a situation where I've got a weak-handed, one-handed ready position, at this point I'm gonna go down, get that kettlebell in that good reverse grip, pop the kettlebell up, drive out, take the shot, come back in, drop the kettlebell down, drive up, drive out, drop the kettlebell down, pop up, drive out, drop the kettlebell down, drive up, drive out, , bring the kettlebell back in, drop it and safely re-holster with my strong hand. That kettlebell clean is an advanced exercise. This isn't something that you're gonna wanna do the first time you ever pick up a kettlebell. It's certainly not gonna be something you wanna integrate into a FitShot workout the first time you ever do FitShot. Now it's obviously gonna affect your ability to shoot when you're trying to balance that heavy weight and you're out here, especially extended in that week-handed shooting position.

You start getting more reps, you start getting more winded, the shooting starts to fall apart, the exercise starts to fall apart, you have to be careful. With any advanced FitShot exercise, you need to make sure that you can control the gun in the way that you're shooting and control the exercise so you're not hurting yourself and you're getting good reps. Advanced FitShot exercise, kettlebell clean with one-handed shooting.