If you've never tried

@austinhaslam

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SoundTikTok sound · Buckled Moonlight

Promoted product

Kettlebell training programhttps://fitdadcompany.com/#programs ↗

Why it worked

The video effectively combines a challenging workout demonstration with a clear, low-barrier call to action for a free training program, appealing to viewers seeking effective and time-efficient fitness solutions. The creator's direct engagement and the promise of a free resource incentivize interaction and lead generation.

Summary

This video demonstrates a challenging kneeling kettlebell complex workout designed to build upper body strength, stability, and control. It breaks down three exercises: three-way pullovers, upright rows, and halo-to-hip movements, followed by KB horn push-ups, emphasizing the difficulty and benefits of each. The creator offers a free week of training via a link in their bio for those interested in starting kettlebell training.

Structure

1Introduction to the kneeling KB complex and its purpose
2Demonstration of the three-way pullover exercise
3Demonstration of the upright row exercise
4Demonstration of the halo-to-hip exercise
5Demonstration of KB horn push-ups
6

Original caption

Head to the link in my bio if you want to get into kettlebell training but don’t know where to start. I’ll send you a full week of training from my 8-week kettlebell training program. This upper body kneeling kettlebell complex will humble you. Kneeling removes momentum and leg drive, forcing your shoulders, upper back, and core to do the work. If your goal is to build strong, stable shoulders, improve posture, strengthen your core, and become more resilient, save this workout for later. 6 Rounds • 4 Three-Way Pullovers (12 total pullovers per set: traditional, right shoulder, left shoulder) • 10 Upright Rows • 8 Halo to Hips • 10 Around the Worlds (each direction) • 10 KB Horn Push-Ups ⏱️ Rest 2-3 minutes between rounds. Weight Suggestions 🏋️ Beginner: 8-12 kg (18-26 lb) 🏋️ Intermediate: 16-20 kg (35-44 lb) 🏋️ Advanced: 20-28 kg+ (44-62+ lb) Choose a weight that challenges you while allowing you to complete all each round without dropping the bell. Master the movement first. Then master it under fatigue before increasing the load. Scaling Options ⬇️ Make it Easier • Complete 3-4 rounds instead of 6. • Use a lighter kettlebell. • Reduce Around the Worlds to 5 reps each direction. • Perform incline or knee horn push-ups. ⬆️ Make it Harder • Increase the kettlebell weight. • Slow down the lowering phase on every rep. • Minimize rest while maintaining good form. Movement Cues 3-Way Pullovers: Keep your ribs down and let your shoulders move—not your lower back. Upright Rows: Lead with your elbows and keep the kettlebell close to your body. Halo to Hips: Move slowly and control the bell all the way back to your hips. Around the Worlds: Move the kettlebell while keeping your torso still to build shoulder stability and anti-rotational core strength. Horn Push-Ups: Stay rigid from head to heel and touch your chest to the horns each rep. Follow for more highly effective workouts that will help you get lean, strong, athletic, and functional all with limited equipment in 45 minutes or less. Send this to someone who thinks kettlebell workouts are easy😅 #functionalfitness #kettlebelltraining #upperbodyworkouts #homeworkoutvideos #functionalstrength

More from @austinhaslam

On-screen text

Kneeling KB Complex This Will Humble You (Upper Body) One Kettlebell 30 Minutes 6 Rounds 4 Three Way Pullover Most people don't realize that take your legs out of the equation, your body has nowhere to hide Isolation, pure upper body strength, stability, and control Here's the breakdown Start each round with four reps of pullovers One rep equals a traditional pullover, a pullover over your left shoulder, a pullover over your right shoulder After your last rep change your grip and we're performing 10 Upright Row Drive your elbows high and keep to the bell close to your body We're strengthening our upper back, our traps and our rear delts These are the muscles that shoulder shoulder blades and support efficient pain-free shoulder movement. Don't drop that bell. 8 Halo To Hip At this point in the complex, your shoulders and your grip will be fatigued Remember to breathe and we're heading straight into eight reps of halo all the way to the hip Alternating This movement targets your shoulder mobility, stability, and control Also extending the halo all the way lights up your core because it stabilize and keep that weight under control As you change directions If you want happy and healthy shoulders are stable, And injury resistant Okay, Okay, each round I wasn't expecting this, but wheels wheels fell off for me. Your grip will be severely fatigued at this point But 10 Around the World is asking a lot After the first few reps, I was able my rhythm Keep your Keep your core tight and resist rotation torso as much as possible during Remember to breathe and quietly contemplate decisions before you head into the last exercise of the round. You should be completely humbled by this point Your grip finally Drop Drop that bell down and we're doing 10 KB Horn Push Ups ketlebell For last movement Fight for each of these They will not come easy Do your best to touch your chest to the of the bell each Safety first though, if you need to scale down to normal Close Close grip push-ups or kneeling push-ups You Completed 1 Round And just like that you completed one Rest 1-2 Min Between Rounds 6 Rounds Total Comment The Word "Complex" For A Free Week Of Training Follow For More Highly Effective Workouts 45 Min Or Less

Transcript

If you've never tried the kneeling kettlebell complex, you are about to be humbled. One Kettlebell 30 Minutes 6 Rounds To build that arms that'll fill out your sleeves. 4 Three Way Pullover Most people don't realize that when you take your legs out of the equation, your body has nowhere to hide. Isolation, pure upper body strength, stability, and control. Here's the breakdown. Start each round with four reps of pullovers. One rep equals a traditional pullover, a pullover over your left shoulder, a pullover over your right shoulder. After your last rep change your grip and we're performing 10 Upright Row. Drive your elbows high and keep the bell close to your body. We're strengthening our upper back, our traps, and our rear delts. These are the muscles that shoulder shoulder blades and support efficient pain-free shoulder movement. Don't drop that bell. 8 Halo To Hip. At this point in the complex, your shoulders and your grip will be fatigued. Remember to breathe and we're heading straight into eight reps of halo all the way to the hip. Alternating This movement targets your shoulder mobility, stability, and control. Also extending the halo all the way lights up your core because it stabilize and keep that weight under control As you change directions. If you want happy and healthy shoulders are stable, And injury resistant. Okay, Okay, each round I wasn't expecting this, but wheels. wheels fell off for me. Your grip will be severely fatigued at this point. But 10 Around the World is asking a lot. After the first few reps, I was able to find my rhythm. Keep your Keep your core tight and resist rotation in your torso as much as possible during this movement. Remember to breathe and quietly contemplate decisions before you head into the last exercise of the round. You should be completely humbled by this point. Your grip finally Drop Drop that bell down and we're doing 10 KB Horn Push Ups ketlebell. For last movement. Fight for each of these. They will not come easy. Do your best to touch your chest to the horns of the bell each rep. Safety first though, if you need to scale down to normal Close Close grip push-ups or kneeling push-ups. You Completed 1 Round And just like that you completed one round. Rest 1-2 Min Between Rounds. 6 Rounds Total. If you're looking to get into kettlebell training but don't know where to start, head to the link in my bio. I'll send you a full week of training from my 8-week kettlebell training program. This upper body kneeling kettlebell complex will humble you. Kneeling removes momentum and leg drive, forcing your shoulders, upper back, and core to do the work. If your goal is to build strong, stable shoulders, improve posture, strengthen your core, and become more resilient, save this workout for later. 6 Rounds Comment The Word “Complex” For A Free Week Of Training Follow For More Highly Effective Workouts 45 Min Or Less