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Allen Swan | Functional Training Coach

@allenswan

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Brooklyn 🌃
Kettlebell Coach • Online Coaching • Functional Strength | Start your fitness journey today ⬇️

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3 abdominal exercises on the menu today to help build more defined abs👨🏾‍🍳

Save it. Try it. Get after it. taken in Atlanta, Georgia by @allenswan

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9 months ago

Saturday morning flows to some old school hip hop there’s nothing better 👍🏾

- I’ve come a long way with these kettlebells it’s starting to show 💪🏾
@laneeight code: ALLEN15 👟

#kettlebelljuggling #kettlebelltraining taken in Atlanta, Georgia by @allenswan

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4 years ago

Save these flows or send to a friend to spice up your next workout! 🔥 flow details below: ⬇️

Let’s talk kettlebell complex vs. kettlebell flow.

Flows are amazing for building situational awareness, fluid transitions, and time under tension.

By linking exercises together seamlessly, you force your core to stabilize through multiple planes of motion.

Slide 1: Power & Posture 3 Deadlifts + 1 Swing to Goblet Clean Squat + Back to Swing + High Swing + Half Rack Reverse Lunges.

#kettlebellflow #nycfunctionaltraining #brooklyntrainer #brooklynfitness #kettlebellexercises

Slide 2: Agility & CoordinationAround the World + Single Arm Squat to Figure 8 Clean + Lateral Lunge + Tactical Clean + 2 Reverse Lunges.

If you are new to flows, focus on mastering each individual movement before you link them together.

Save these flows or send to a friend to spice up your next workout 🌊 by @allenswan

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18 days ago

August you been so real ✊🏾🤝🏾 by @allenswan

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a month ago

Workout details in caption!*

The lift: 8-10 rounds with 45s-60s rest at the end of the circuit.

Grab a moderate to heavy single kettlebell and let’s get to it!

1) Dead Goblet Cleans 8 reps - explosively building bicep and upper back muscles

2) Single Arm Overhead Press- 8 reps each arm
- focus on leg drive to help push heavier loads

3) Lateral Swinging High Pulls- 8 reps each side. Love this exercise as it is targeting your delts and upper traps while strengthening your local core muscles (deep stabilizers) and your global core muscles (larger superficial core muscles responsible for pulling your torso into motion.)

4) Russian Swings- 12 reps. The full-body staple!!! Remember you always should hinge your hips with your core braced to increase glute/hip drive while protecting your lower back in the process!

#circuittraining #kettlebellworkout #upperbodystrength #training #kettlebelltraining by @allenswan

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2 months ago

Locking into a rhythm and zone when lifting 🖤

All you need is a kettlebell and some space 💪🏾

Here’s a kettlebell complex to get you moving and train your muscles and mind simultaneously

#workout #kettlebells #kettlebellcomplex #kettlebellworkout #kettlebelltraining by @allenswan

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2 months ago

Life is so smooth when you embrace change 🤝🏾🤝🏾 taken in Atlanta, Georgia by @allenswan

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3 months ago

Starting my morning off flowing & moving 🌪️

#kettlebelltraining #kettlebellcomplex by @allenswan

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5 months ago

Start your week off with a full body kettlebell complex 🔥

Try to do 10 rounds with minimal rest 👀

#kettlebelltraining #workout #conditioning taken in Atlanta, Georgia by @allenswan

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5 months ago

Bells + Core/Cardio Swipe🔥
Goood morning 💪🏾🏋🏾‍♂️

4 Sets Each:
1) SA Snatches
2) Reverse Lunge Crossbody Clean
3) Seated Z Press
4) Ballistic SA Farmers Carry
5) Row Machine

#workout #kettlebelltraining #fitness by @allenswan

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6 months ago

3 exercise kettlebell leg circuit to make the most of your next leg day in the gym 🏋🏾‍♂️ Details of the exercises below ⬇️

1) Squat Swings- Builds explosive leg power in your glutes/quads, posterior chain, and lower back.

2) Swinging Reverse Lunges- Improves unilateral leg strength in your quads, hamstrings, and glutes. Simultaneously this exercise your local core muscles (transverse abdominis, multifidus, pelvic floor, and diaphragm).

3) Cossack Squats- Strengthening the adductors, quads, glutes. Cossack squats aids in mobility of the knee, hips, and ankle, while strengthening leg muscles.

#workout #kettlebells #kettlebelltraining #legday by @allenswan

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6 months ago

Mobility + strength in this flow 🔥

Finding new ways to train and test my body every day ✍🏾

#workout #kettlebell by @allenswan

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7 months ago