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I Put a Kettlebell Coach Through My Routine | Out of Breath — Key Takeaways

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I Put a Kettlebell Coach Through My Routine | Out of Breath

Making Moves with Vanja 46mOct 7, 2026

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The Shredfast complex is 6 minutes of rounds — 4 kettlebell cleans, 4 thrusters, 4 rows, then 4 "touch head, slap thighs" burpees — repeated for intensity, building cardio and full-body strength.

Key takeaways

Keep the kettlebell tight to the body on cleans to avoid wrist impact

Keep the kettlebell tight to the body on cleans to avoid wrist impact

  • Spilman corrects the host: letting the bell swing out causes it to 'smack the wrist' — keeping it close and tight prevents this.

A 6-minute EMOM of 10/15/20/25 swings is a complete conditioning finisher

A 6-minute EMOM of 10/15/20/25 swings is a complete conditioning finisher

  • Spilman prescribes single-bell swings at increasing rep counts: 10, 15, 20 reps, then a 25-rep set, each on the minute.

Start every kettlebell session with single-bell work before doubles

Start every kettlebell session with single-bell work before doubles

  • Spilman: 'We never go into double... we always start with the single just to slowly wake up the body.'

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In this video

  1. 1mCold open
  2. 1mThe first bell swings
  3. 2mWhat people get wrong about Carl
  4. 4mA footballer's body versus a gym body
  5. 9mWhose brand he is building
  6. 12mBaseline normal
  7. 14mCleans, squats, rows, burpees
  8. 19mLife after football
  9. 22mVanja's one bell overhead
  10. 26mWhy he trains, and his worst time
  11. 29mThe billionaire in St Tropez
  12. 30mThe swing ladder
  13. 34mTalking about Faith
  14. 35mThe seminar that changed my life
  15. 41mHis verdict on me
  16. 42mThe best advice we were given

“Your baseline normal should be complete freedom... You should be able to drop into the splits. Why not?”

— Vana (movement coach)

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