As you gain confidence with kettlebells and have mastered the swing, clean and jerk, and high pull, next on the list is the snatch. The single arm snatch can be performed with kettlebells, dumbbells, and even the straight bar, and is one of the best builders of explosive total body strength there is. Along with the mentioned variations, the kettlebell double snatch and alternate double snatch are two additional ways to increase resistance and add a degree of difficulty to a great complex multi- joint movement.
Category : Kettlebells
Kettlebell exercises : Double Snatch
Published by Kyle Harrell on Oct 8 2009 | Permalink
Kettlebell exercises : Double Swing
Published by Kyle Harrell on Oct 6 2009 | Permalink
The Kettlebell swing is the foundational lift for kettlebell training. The same goes for kettlebell doubles. The video below shows the double swing and later a simple complex beginning with the swing, one rep of alternate cleans, and finishes up with the clean and jerk.
Swings (single or double) are terrific for developing hip snap and target the glutes and hamstrings. Coaching points include: drive from heels, snap hips, keep back flat (big chest and butt). Weight should float close to eye level from hip drive, with no engagement of shoulders.
Other benefits include: trunk (core strength) and grip strength.
Kettlebell exercises : Kettlebell Gunslinger
Published by Kyle Harrell on Oct 2 2009 | Permalink
Add this to your figure 8, figure 8 to a hold, and/ or kettlebell swing progression. The Gunslinger is performed with bent knees and keeps the legs engaged and loaded throughout the multi- plane dynamic movement. Punch and dip hips as you continue through the exercise while you keep the bell moving.
Single Leg Burpee
Published by Kyle Harrell on Sep 25 2009 | Permalink
Single Leg Burpee complex. With or without dumbbells this is sure to confuse those muscles out of a rut.
A burpee or squat thrust usually begins with hands flat on the ground just outside of feet with tucked kness, next kick leg(s) back to push up position with a quick return of feet to start position, finish with a jump, and repeat.
Start with both legs and work your way into the single leg version for a nice addition to your dynamic warm up. Add a few more rounds and some dummbells for a high intensity complex move that will boost your conditioning base and elevate your heart rate.
Wrinkles: single leg/ single dumbbell, replace dumbbells with single medicine ball, kettlebells, or add a jump to the overhead press for a heart pounding blood pumping experience. Have fun and give it a try.
Jump start your body into growth
Published by Kyle Harrell on Sep 4 2009 | Permalink
Stimulate muscle growth and improve performance by activating the Central Nervous System and engaging fast twitch, or white muscle, fibers. Nate Green of TMuscle.com has a great piece on practical ways to add some ballistic training concepts to your workout.
White (fast twitch) muscle fibers are responsible for explosive and quick movements. Red (slow twitch) muscle fibers are used for slower, more endurance requiring movements. Think of the chicken or “yard bird” and how their body parts are laid out. Dark (slow twitch muscle) meat dominates the legs and thighs of the chicken where the white meat (fast twitch muscle) makes up the breast. Most other birds breast are dark meat because they fly for much longer distances and require much more endurance, where the chicken flight is much shorter busts and distances.
Balance in training is important and neglecting fast twitch muscle can leave potential growth and improved performance on the table. Engaging fast twitch fibers can be done through explosive movement. Basic kettlebell lifts like the swing, clean and jerk, snatch along with their dumbbell and olympic bar counterparts are fantastic. The snatch high pull (video below) is one example that will effectively promote such growth. Plyometric jumps and push ups will also engage fast twitch fibers.
Keep training goals in mind when putting your plan to action. Endurance athletes will no doubt put less of an emphasis on fast twitch training than most other athletes and pursuers of general fitness.
Save money: drop the gym membership, build your own
Published by Kyle Harrell on Sep 3 2009 | Permalink
If President Obama’s $787 billion stimulus hasn’t made it’s way to your pocket yet and you’re looking for ways to cut back, your gym membership may be on the chopping block of monthly expenses. Not having a gym to go to anymore doesn’t mean your training or fitness goals have to suffer. Take the opportunity to try something new, get creative, and explore your surroundings. Just outside your door there is a whole world of things to climb, jump over and run around. In your living room or garage there is plenty of space to train with body weight and minimal equipment, as well. Let’s look at some practical ways to build your own home gym and cut the cord on that gym membership.
Bodyweight training is free, requires a small amount of room, and is great place to start. Training tools like heavy ropes, sandbags, pull up bars, and gymnastic rings can all be made from household items in your garage or with materials purchased at your local home improvement store. Craigslist’s sporting section and Ebay are great places to find discounted equipment and weights as well.
For variety and a great way to keep your home clutter-free, visit your neighborhood playground for some free outdoor training equipment. Jungle gym training with pull-ups and dips provide a one stop shop for your upper body. Plyometric jumps outdoors, and box jumping on park benches are another great alternative for the lower half.
Kettlebells are pricey, but can replace an entire gym full of equipment. Start your collection with one, and build up from there. I once took a break from the gym for about 18 months and trained almost exclusively with kettlebells. My conditioning base, flexibility, grip strength, and explosiveness were all greatly improved and brought a well needed balance to my body that I didn’t get from traditional strength training.
In summary, the training possibilities are endless outside of the gym. Training at home, the park, or outdoors can not only save you money and time but is also a great way to confuse your body and get out of a rut.
For other ideas contact kyle@striveperformance.com, and if you are in the San Antonio area set up an appointment for some out of the box fun.
kettlebell 2 hands anyhow and variations
Published by Kyle Harrell on Aug 3 2009 | Permalink
The 2 hands anyhow is a classic strongman lift that traditionally begins with the lifter pressing the heavier of two weights by way of the bent press and then picking up the smaller of the two weights off the ground from a windmill or the bottom of a squat.
From any variation this lift is challenging and will improve flexibility, range of motion, and balance.
Sotts press with kettlebells
Published by Kyle Harrell on Jul 27 2009 | Permalink
Sotts press- is an overhead press that begins from the bottom of a squat. This can be done with a straight bar, dumbbell, or kettlebell, one hand or two. The Sotts press increases resistance of the overhead press without increasing weight. Leverage points are altered by changing the base from the legs to the torso. Increased demand on stabilization and balance are noticed immediately. Start with a light weight to develop confidence, flexibility, and balance.
The Sotts press can be performed by itself or added to a complex of movements to improve conditioning and strength. Add the Sotts press to a 2 hands anyhow, snatch, or overhead squat for a multi joint complex that is sure to challenge the most veteran lifter.
Sled work with Kettlebells
Published by Kyle Harrell on Jul 22 2009 | Permalink
Sled pulling improves explosiveness, power, and your conditioning base. Just about anything can be pulled, and there are an infinite number of ways to do it. In the video, 2 hand pull, duck walk pull, and 2 hand press are shown. Sled pulling and the variations that can be done carry over well to athletic performance and engage the entire body. Good old fashioned work that increases leg drive and explosion off the start. Pulls and pressess can be used to get the chest, back, and shoulders involved. Increase the load to improve strength and lighter loads at a faster pace to work on your acceleration and conditioning.
Kettlebell Single Arm Snatch
Published by Kyle Harrell on Jul 3 2009 | Permalink
Develop vertical explosiveness, speed, power, endurance, shoulder flexibility/ stability, and balance with one lift. The snatch and more specifically the kettlebell single arm snatch is one source for tremendous strength and athletic development. This complex movement will engage your trunk, grip, shoulders, and hips like few other exercises can. Whether training for sport or general fitness, the snatch provides a continual challenge that will help you reach just about any training goal.
Heavier single arm kettlebell snatches can be used for ursurpassed increases of vertical power, and lighter kettlebells with increased reps will challenge your cardiovascular system and increase endurance like nothing else.
The kettlebell snatch is one of the foundational exercises of kettlebell training, and is the most advanced. If you are just beginning to work w/ kettlebells or it is your first attempt at a heavier bell make sure and master the swing and clean and jerk first. As your confidence builds, then graduate to the high pull. This progression will ensure your success for that first attempt by improving power transfer and engaging the CNS to fire efficiently and effectively.
Below is a clip of me attempting a PR with the 97lb kettlebell. I began with my non-dominant left hand and transitioned to my right hand running out of gas shortly thereafter.
Focusing a phase of your training on this lift is a great way to increase power, athleticism, and endurance. The stability and balance developed will ready you for a world of challenges imposed from collision sports and aid in injury prevention.