1. SWING FREE OR DIE - Kettlebells & Bodyweight

    • Buy now
    • Learn more

  2. Kettlebell Safety

    • What Kettlebell Size Should I use?

  3. Training Philosophy

    • Why Swing Free Or Die Is For You

  4. Swing Free Or Die Program

    • Swing Free Kettlebell Program.pdf
    • Swing Free Or Die Highlights

  5. Warm Ups

    • Swing Free or Die Warmup PDF.pdf
    • SAQ: Foot Speed Drills
    • Athletic Warm Up
    • Whole Lot of Lunges Warm Up
    • Kettlebell Pyramid Warm Up

  6. Warm Up Bodyweight Movements

    • Spinning Sumo Squat
    • Lateral Lunges
    • Close Gate to Lunge
    • Open the Gate to 45 Degree Lunge
    • Backwards Lunge with a Twist
    • High Knee Hug to Lunge
    • Hip Flexor Stretch
    • Leg Sweep

  7. Week 1 & 2 Exercises

    • Front Squats
    • Military Press
    • Renegade Rows
    • Ballistic Cleans
    • Bulgarian Split Squats
    • Pressing Turkish Get Up
    • Snatches
    • Double KB Half Snatch
    • Double KB BOR (Bent Over Rows)
    • Double KB Push Press
    • Farmer’s Lunges

  8. Week 3 & 4 Exercises

    • Step Back KB Overhead Lunges
    • Renegade Row with Push Up
    • Thruster (Squat and press)
    • Ballistic Clean to Jump Back
    • Gorilla 🦍 Rows
    • Double KB Snatches
    • Racked KB Lunges
    • See-Saw Press

  9. Week 5 & 6 Exercises

    • Armor Building Complex
    • Maker Complex
    • Snatch to Step Back Lunges
    • Hero Press
    • Devil’s Press
    • Gorilla 🦍 Cleans

  10. Week 7 & 8 Exercises

    • Man Maker or WoMan Maker
    • KB Jump Split Squats
    • Short Cycle (Clean & Press)
    • Gorilla 🦍 Snatches

  11. Post Workout Recovery

    • Full Body Stretch Routine
  1. Products
  2. Course
  3. Section
  4. Lesson

Double KB Half Snatch

  1. SWING FREE OR DIE - Kettlebells & Bodyweight

    • Buy now
    • Learn more

  2. Kettlebell Safety
    • What Kettlebell Size Should I use?

  3. Training Philosophy
    • Why Swing Free Or Die Is For You

  4. Swing Free Or Die Program
    • Swing Free Kettlebell Program.pdf
    • Swing Free Or Die Highlights

  5. Warm Ups
    • Swing Free or Die Warmup PDF.pdf
    • SAQ: Foot Speed Drills
    • Athletic Warm Up
    • Whole Lot of Lunges Warm Up
    • Kettlebell Pyramid Warm Up

  6. Warm Up Bodyweight Movements
    • Spinning Sumo Squat
    • Lateral Lunges
    • Close Gate to Lunge
    • Open the Gate to 45 Degree Lunge
    • Backwards Lunge with a Twist
    • High Knee Hug to Lunge
    • Hip Flexor Stretch
    • Leg Sweep

  7. Week 1 & 2 Exercises

    • Front Squats
    • Military Press
    • Renegade Rows
    • Ballistic Cleans
    • Bulgarian Split Squats
    • Pressing Turkish Get Up
    • Snatches
    • Double KB Half Snatch
    • Double KB BOR (Bent Over Rows)
    • Double KB Push Press
    • Farmer’s Lunges

  8. Week 3 & 4 Exercises

    • Step Back KB Overhead Lunges
    • Renegade Row with Push Up
    • Thruster (Squat and press)
    • Ballistic Clean to Jump Back
    • Gorilla 🦍 Rows
    • Double KB Snatches
    • Racked KB Lunges
    • See-Saw Press

  9. Week 5 & 6 Exercises

    • Armor Building Complex
    • Maker Complex
    • Snatch to Step Back Lunges
    • Hero Press
    • Devil’s Press
    • Gorilla 🦍 Cleans

  10. Week 7 & 8 Exercises

    • Man Maker or WoMan Maker
    • KB Jump Split Squats
    • Short Cycle (Clean & Press)
    • Gorilla 🦍 Snatches

  11. Post Workout Recovery

    • Full Body Stretch Routine