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Kettlebell Speed and Power Complex
MOVE FOUR: Isometric Kettlebell Jump Squats
Perform the squat and hold in the lower position for 3 seconds before jumping. Complete a total of 5 reps for 5 sets. Take 45 seconds - 1 minute rest in between sets.
> While holding kettlebells at your sides, lower into the squat position with weight on your heels.
> Hold the squat for 3 seconds and jump explosively while allowing your shoulders to shrug upwards.
> Land softly and transition smoothly into another squat. Hold another 3 seconds.
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