Two Tips To Improve Your Kettlebell Snatch

The kettlebell Snatch is a tricky movement to get the hang of – I know I got my fair share of bruised wrists when I was learning it.

I stumbled across this video from Jason C. Brown of KettlebellAthletics.com that shares a couple of great tips to help perfect your Snatching form:





To summarize:

Drill 1:

Grab a light kettlebell. Do a bottoms-up Clean with it – so the ‘bell should end up with the bottom facing towards the ceiling and racked at about shoulder level. Now, ‘punch’ your hand around the kettlebell from shoulder level up to being locked out overhead. The idea here is to practice actively getting your hand around the KB, instead of just letting it come over the top and crash down on your wrist.

Drill 2

You want to base the Snatch exercise off of the high pull – in other words, the arc of the ‘bell should be like that of a High Pull vs. a Swing (watch the video to see a demonstration). If you base the Snatch off of the Swing, the arc will be too far in front of your body.

So you can do a progression to work your way into doing a Snatch: Do a Low Pull, do a High Pull, and then a Snatch. I actually use that progression with folks all the time with a lot of success.

Remember: Practice makes perfect. Don’t just blast through your KB workouts with no regard for form; strive for perfection. And if you’re having trouble getting the hang of the kettlebell Snatch, the two tips mentioned in this video should help you out.

P.S. Need an exercise to compliment your kettlebell training off days?  Check out these back exercises without weight at http://www.youtube.com/watch?v=8SGe1ePAns0.

Kettlebell Cardio Workout

Kettlebell cardio workout for ‘ya today -
But before I break it down, a quick question:  how do you define “cardio”?
It might conjure up images of folks pedaling away on recumbent stationary bikes at the health club, catching up on the latest E! channel celeb gossip …
Or you might think of running or biking outdoors …
But odds are you probably DON’T think of cardio and lifting weights of any kind as one in the same. So my goal with this kettlebell cardio workout is to PERMANENTLY change the way you think about cardio …

Let’s start with some defining facts about cardio from healthstatus.com:

Cardio exercise is any exercise that raises your heart rate …  Cardio exercise uses large muscle movement over a sustained period of time, keeping your heart rate to at least 50% of its maximum level …  You need a minimum of 20 minutes of continued elevated pulse to get the best results …

So – if we elevate the heart rate, utilize large muscles of the body, work at a reasonable and sustained intensity, and do it for a continuous period of time, we’re good to go – no matter our implements/training tools of choice.

Kettlebells happen to be a great tool to elevate the heart rate quickly.  And if we work at a high – but sustainable – intensity with them for a continuous period, we get a killer kettlebell cardio workout.

Kettlebell Cardio Workout

This is a perfect short, intense workout you can throw in to mix things up with your existing cardio routine – or even replace it all together.  It can be done in about 10-15 minutes, and only requires one kettlebell.  Check out the video first, then see the video recap below for workout details:

Video Recap

• 5 one arm swing (right)
• 5 one arm clean, squat and press (right)
• 5 one arm swing (left)
• 5 one arm clean, squat and press (left)
• Rest 10-15 seconds, repeat for 5-10 total rounds

Chances are you do cardio of some kind to stay in shape, train your heart, etc.  But there’s also a good chance that you think of “cardio” as a long, slow and boring activity.  The kettlebell cardio workout outlined in this post is a great starting point to change your mindset – and to get you faster and more efficient results!
Train hard and talk soon -
Forest Vance, RKC II

PS - For more killer kettlebell workouts like this one, check out these kettlebell routines at http://kettlebellbasics.net/2010/05/25/kettlebell-routines/.