vincechoo asked:

The bread and butter foundation techniques you need to know to reap the benefits of kettlebell training in a safe and beneficial manner. 6 Feb 08: Updated version

In my last article we talked about the kettlebell swing. This time let’s look at another incredible  kettlebell exercise to add to your arsenal: the kettlebell one-arm snatch.

The great thing about the one-arm kettlebell snatch is that it is very easy to learn and does not require as much coordination as the much more difficult Olympic barbell snatch.

The kettlebell snatch is a  unique exercise because it can be used to build explosive strength and power, strength endurance and, when performed for high repetitions, will build incredible  stamina.

The kettlebell snatch is a great lift to get the heart rate way up and burn as many calories as possible in a short amount of time. They are hard, but they produce results. By doing a lot of kettlebell snatches you will burn fat, and tighten up your legs, stomach, back and shoulders.

The Kettlebell snatch works almost every muscle in the body at once. This is why the kettlebell snatch is so effective, it requires a ton of effort to do it! When you first see the exercise in action it may intimidate you but it is actually quite easy.

Similar to the Kettlebell Swing, the Kettlebell Snatch uses the power from the hips to propel the  Kettlebell.

Where the swing and the snatch are different is the end point of the exercise. In the Snatch the  Kettlebell ends overhead, in a “locked out” position. This all happens in one fluid motion. Then the kettlebell is returned to the starting position much in the same as in the Kettlebell Swing.

 How To Do The Kettlebell Snatch:

To get in the proper position to do a kettlebell snatch, stand up straight and push your butt out as you bend over. Make sure to bend your knees slightly and to keep your back flat. If you are familiar with the barbell bent-over row, which is the position that you want to be in as you pick up the kettlebell. Look forward and grip the kettlebell really hard and keep your body tight. Flex your butt and abs as hard as you can.

Now with one smooth motion, swing the kettlebell back between your legs and quickly reverse the swing forward. As the bell swings forward snap your hips and keep the kettlebell close to your body. Use the momentum to drive the kettlebell overhead.

As the kettlebell goes up focus on getting your hand around the kettlebell rather than letting it flip over your hand and bang against your wrist. Just as your hand is getting around the kettlebell, dip your knees slightly and get under the weight. This will help you absorb the impact safely as well as allow you to do more repetitions.

Breathe in as you snatch the kettlebell off of the floor and breathe out as you lower the weight back to the floor. Make sure that you get into a natural breathing pattern or you may find yourself passed out on the floor! When you lower the weight to the floor, don’t fight the downward momentum. This is not a bodybuilding exercise and we are not trying to work the negative. Use a tight grip as the kettlebell lowers to the ground.

  When you snatch the kettlebell off of the ground, use a very tight grip. However when the kettlebell gets close to the overhead position, use a loose grip to get around the kettlebell, and then use a tight grip to “catch” the kettlebell in the top position. This will help you get into a rhythm, give your grip a break, and prevent the kettlebell from crashing into your forearm at the top position.

That is how the kettlebell snatch is done. Don’t worry it’s not as hard as it looks.

By: Joe Gagliano

About the Author:

Kettlebell Workouts: Today The Kettlebell Swing.

 The Kettlebell Swing has been called by some the single best exercise there is.

 So Are You A Swinger? If not you should learn how and start, it could turn out to be the ultimate fat loss and conditioning exercise you will ever do.Okay now that you are thinking about sex I am going to disapoint you.

 

I’m not talking about sex here.

This is about learning how to do the Kettlebell Swing and using what very well may be the most importent exercise you will ever do for total body fitness, fat loss and conditioning while gaining overall strength and adding lean muscle.

The Kettlebell Swing is what it’s all about!

If you know anything about exercise for fat loss and conditioning it should be that raising your metabolism not only during your workouts but long after they are over is the key to total body conditioning.

So how do you do that?

By doing exercises that incorporate as many major muscle groups of the body as you can. As it is known in fitness circles as doing compound exercises.

So where does the Kettlebell Swing rate?

As one of the best there is that not enough people are using. The Kettlebell Swing uses all of the following muscles:

1) Abs – there may not be a better Ab exercise so how’s it working out doing all those crunches? That’s what I thought.

2) Back – not only by building strength and enurance but protecting you against back injuries.

3) Legs – build strength and endurance without overdeveloping them.

4) Cardiovascular system – done Interval Style develop endurance and conditioning without the boredom of long cardio sessions.

5) Grip Strength – grab hold of that certain something with conviction ( use your imagination)

So what is a Kettlebell Swing and How do you do it?

First off let me tell you that training with Kettlebells does have a learning curve. Like any form of exercise done improperly and you are at risk for an injury. Learn proper technique first.

The Kettlebell Swing is really what it’s name says. Your going to swing a kettlebell from between your legs up to your chest level. Your arms should stay straight but relaxed you are generating your power through your hips.

Keeping your head up your back straight and then sit back as if sitting in a chair.

Extend your hips and knees fully at the top so your body forms a straight line.

Done Interval Style ( you have gone to Interval Training instead of the useless and way to time consuming aerobics class haven’t you?) Kettlebell Swings will burn off more fat and in considerably less time.

Provided you are also eating a clean diet and staying away from the fast food joints.

Depending on your conditioning level start with 20 – 30 second intervals a quick rest and repeat for anywhere from 4- 10 minutes do this 2-3 times per week.

So ther you have it your introduction to Kettlebell Swings give it a try ( after getting a physical and your doctors okay) and when your friends and neighbors want to know how you transformed your body into a sleek, lean muscled, fat free picture of health and sex appeal look them right in the eye and say:

I AM A SWINGER.

By: Joe Gagliano

About the Author:

WorldMartialArts asked:

World Class Kettlebell, Strength and Conditioning Instructor Steve Cotter is back with his most intense kettlebell workout DVD series to date, The Extreme Kettlebell Workout! This incredible 4 DVD set is an amazing compilation of the most effective Russian Kettlebell workouts ever assembled. Extreme Kettlebell Workouts includes ten amazing follow along workouts ranging from muscle building to core and abs to hard core cardio. Each workout was created by Steve Cotter and are the very same …