Brutal 5-Minute 2-Move Kettlebell Create Your Own Hell Workout | Men’s Health Muscle
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00:00 Five, four, three, two, and last one, and time.
00:05 - Hey y'all, Bret Williams here for 5 Minutes of Hell.
00:12 Today I'm joined by Matt Forzaglia,
00:15 creator of the 20 Minute Muscle Program on All Out Studio.
00:20 Matt, what do you have for me today for this?
00:22 - Today we got five minutes of creating your own hell.
00:26 We're gonna have two exercises.
00:27 We're gonna create an ascending ladder.
00:29 We have a kettlebell dead clean and push press,
00:32 and a gorilla row.
00:33 So it's up to you how hard or easy this workout's gonna be,
00:37 and ideally we'd love you to make it
00:40 really, really challenging.
00:42 - Okay, well if I'm choosing my own adventure,
00:44 I choose to start now.
00:45 - Let's go. - Let's do it.
00:47 (upbeat music)
00:49 All right, so we're gonna start off with two exercises.
00:55 A kettlebell clean and press, and a gorilla row.
00:58 So in the first two minutes and 20 seconds,
01:00 you'll build the highest ladder by twos.
01:02 You'll have a 20 second break,
01:04 and then your goal is to finish what you've completed
01:07 in the first ladder, but descending in the second ladder
01:10 of two minutes and 20 seconds.
01:12 Now, if you go hard enough in the first ladder,
01:15 probably won't finish in the second ladder.
01:17 And ideally we want you to go hard in the first ladder.
01:20 All right, so when choosing a kettlebell,
01:22 it's really up to you.
01:23 Right now we're using a moderate to heavy kettlebell.
01:26 We're looking for a big challenge in that first half,
01:29 so we can try, do our best to beat it in that second.
01:32 - Let's just have some fun with this one.
01:34 - But either way, he's gonna come out on top,
01:36 and we're still winning.
01:37 All right, so we're starting off with one rep on each side
01:40 for a total of two.
01:41 Here we go, in three, two, one, and let's go.
01:45 So one clean and press on the right.
01:48 And we're gonna go one on the left.
01:50 Dip and drive overhead.
01:53 So that's two reps first round,
01:55 and we go right into that gorilla row.
01:56 One row right, one row left.
01:58 Now, round two, we got four.
02:01 So two on the right, two on the left.
02:03 All unilateral work here between two exercises.
02:06 So again, anti-rotation is a focus here.
02:09 We don't wanna allow the shoulders
02:10 to rotate forward on the clean,
02:12 and especially overhead on the press.
02:13 We wanna keep the shoulders stacked over the hips.
02:16 Good, a little dip.
02:17 Let the hips do all the work here.
02:18 Try not to squat too low, just a little dip of the hip.
02:21 Good.
02:22 Now on that row, again, we're bracing, we're static,
02:26 but we're able to breathe a little bit.
02:27 Not as dynamic as a clean and press,
02:30 but we're still getting that pulling work,
02:31 a lot of core load, a lot of anti-rotation.
02:33 All right, here comes the work now.
02:35 That's one, two, good.
02:39 Breathing is gonna really come into play
02:41 with that clean and press,
02:42 especially on that press, right?
02:44 The extension of the hip,
02:45 the explosive drive of the exhale
02:47 will help guide that bell overhead.
02:49 And then thinking about keeping those knuckles
02:50 directly over the shoulders
02:51 so we have a nice strong line,
02:53 straight line overhead to press.
02:54 Good.
02:55 Got one more on the left.
02:58 Dip and punch.
02:59 How are we feeling so far?
03:01 Looking good, good.
03:02 Nice, stable control on the row.
03:04 Right before you grab that kettlebell to row,
03:06 I want you to re-brace.
03:07 Squeeze your glutes, screw your feet in the ground, right?
03:10 Find that strong position here.
03:11 There you go, good, good, good.
03:14 Right back up.
03:16 Now we're getting into those higher numbers.
03:20 Good, nice control.
03:22 Take a second if you need, readjust, yeah.
03:25 That's three, boom.
03:29 Right back.
03:30 All right, we're making our way close to that finish line.
03:35 We're gonna get a little bit of a break here.
03:37 That's it, good.
03:38 Big drive.
03:42 Pulling.
03:47 Two, three, four,
03:51 here's five, six,
03:54 last one here, eight, good.
03:57 All right, now the clean and press,
04:00 things are gonna get real.
04:01 Bucks, guess what?
04:03 You got three, two, one, and rest.
04:08 All right, so he got into that round of 10,
04:10 one rep of 10, and he's got 20 second rest,
04:13 which is almost over.
04:15 So take a big, deep breath, regather yourself.
04:18 Now we're starting at the top, all right?
04:19 So he's gonna go one of clean and press on each,
04:21 and then eight all the way down.
04:23 Here we go, in three, two, one, round two, let's go.
04:26 So he's gonna finish off that clean and press
04:28 of one right to one left.
04:30 So this would be that round of 10.
04:32 Now we're gonna go into the eight rows.
04:35 One, two, good.
04:38 Again, now on the way down, we're gonna be more fatigued.
04:40 So again, our positioning, our control
04:43 needs to be really dialed in and on point, good.
04:47 All right, now you go to that clean and press for eight.
04:49 That's it, good.
04:51 Now breathing, bracing is all gonna come into play.
04:54 The more fatigued we get,
04:55 our core is gonna start to get a little weary.
04:57 So again, find that control,
04:59 keep the hips directly under the shoulders,
05:01 find that heart, push through the floor
05:03 and that extension overhead, awesome.
05:05 That transition break you down a little bit, right?
05:09 Give you a little extra time, not loaded,
05:13 but still it's gonna add time.
05:15 Here we go.
05:17 And yep.
05:20 All right, now we're gonna go back to those rows for six.
05:25 There we go, good.
05:26 Nothing like a good old ladder.
05:30 It kinda, one, it's competitive, right?
05:33 It pushes that drive.
05:34 It allows you to see how far you can go.
05:36 There you go, right back up for six.
05:38 But also it takes your mind off the roundabout
05:41 of an arm wrap or something, you know, 10, 10, 10, right?
05:43 It's not as boring as it gives you something else,
05:46 a little mental, more of a mental stimulation.
05:48 On the way down, mentally might be easier,
05:51 but physically not so much
05:54 as we are probably feeling that right now, yeah?
05:56 - Yeah.
05:57 - That's it, good.
05:59 All right, you're making your way there.
05:59 You're almost done.
06:01 Big punch, good.
06:02 All right, we got the rows, four piece.
06:05 Ooh, you're cutting it close here.
06:09 Cutting it close.
06:10 Excellent, good.
06:13 Hard drive through those hips on these last couple reps.
06:15 Nicely done, nicely done.
06:18 And you got one more.
06:24 Oh, I think you're getting close here, good.
06:26 One, one.
06:30 And your final reps.
06:34 Coming down to the wire.
06:36 Three, two, and last one, and time.
06:42 Wow.
06:43 - Okay, Matt, that was tough.
06:46 And I'm a little disappointed in myself
06:49 even though I did make time,
06:50 because as we said,
06:53 maybe that means that I wasn't going hard enough at the top.
06:56 So for anybody at home who wants to give this a try,
06:59 you know, what are your thoughts on how do you push yourself
07:03 even though you know that you will have more work to do
07:06 after that quick 20 second breather?
07:08 - Right, right.
07:09 So with the ladder, a couple of things.
07:11 First off, it's very measurable, right?
07:13 So whatever you did today,
07:14 we can retest in a month and see how far we got.
07:16 So that's the beauty.
07:17 But also, coming into a ladder,
07:19 especially starting at a low number, right, ascending,
07:22 mentally you're like, oh, these are low reps.
07:23 Let me really hit the pedal.
07:26 Even though it's tempting to just gas pedal from the start,
07:30 you kind of want to find a little bit of a pace.
07:32 You want to push it, but then pull back a little bit,
07:34 'cause now it becomes almost a chipper, right?
07:36 It's finding that control
07:37 through the higher rep range, right?
07:39 So pulling it back a little bit
07:41 will allow you to move further and keep going
07:43 versus keeping that pace from the start.
07:45 You're probably gonna die out earlier,
07:47 and then it's gonna get pretty daunting
07:48 in the sense of how am I supposed to even go higher?
07:51 How am I gonna finish this
07:52 if I can't even get through the next step on this ladder?
07:54 - Yeah, so this was a tough one,
07:58 and I think that more than other workouts,
08:01 this is something where you'll learn
08:02 a little bit about yourself.
08:04 So if you want to push yourself hard,
08:06 learn how to control your movements,
08:08 work with good form, give this one a try.
08:10 (upbeat music)
08:13 (upbeat music)