Archive for the ‘ Intermediate Training ’ Category

Kettlebell Snatch

Tuesday, July 13th, 2010

The kettlebell snatch is undoubtedly one of my favorite kettlebell exercises. The kettlebell snatch is a great full body dynamic exercise that can be performed in a wide variety of variations and fits well into a number of interesting kettlebell routines and combo exercises.

The page below lists some of the variations and combos we have come up with for the kettlebell snatch.

Basic Kettlebell Snatch Videos

Pavel Stejskal performing a basic kettlebell snatch with a 24 kg kettlebell.

Justin Belleme performing the basic kettlebell snatch from both the front and side views.

Kettlebell Snatch Variations

Kettlebell snatch with weighed free hand.

Walking kettlebell snatch.

Double arm kettlebell snatch.

The alternating double kettlebell snatch is one of the most challenging kettlebell exercises that I have ever done. Here is my kettlebell instructor, Pavel Stejskal performing the alternating double kettlebell snatch.

Kettlebell Snatch Combos and Routines

Pavel Stejskal performing the double kettlebell snatch with overhead shoulder press.

This exercises is one of the most difficult kettlebell exercises that I have ever attempted. My form is not perfect, but it is getting better.

Kettlebell Whole Body Workout for Athletes

Monday, June 7th, 2010

Kettlebell - Total Body Kettlebell WorkoutPracticing the same routine can become dull and unfulfilling. Of course, free weights and treadmills aren’t the only exercise solution, but there are many who don’t know the real trick to getting a whole body workout.

Proven time and again, kettlebells are known for their whole body workout, as opposed to prime mover regimens. Prime movers are classified as things like biceps, triceps, chest, shoulders, etc… Conventional workouts with regular or state-of-the-art gym machines target these particular muscles through singular movements.

On the other hand, kettlebells are designed to develop the body’s stabilizers. Through patternized movements and shifts in body weight, the person performing the exercise is able to integrate all of these muscles; thus creating a full body workout. Referred to commonly as “holistic conditioning,” these kettlebell practices are ideal for athletes who wish to work on things like balance, acceleration and strength. They aid in all the various twists, turns and extensions that are endured by soccer, basketball, football and volleyball players (and so on and so forth).

It’s very tough to mimic the actions of an extreme athlete like a soccer or football player; kettlebells have proven to be one of the closest methods to quickly adjusting to the motions carried out during a real game. Similarly, most athletes don’t develop certain muscles rapidly enough to be in proper shape for the regular season. Most of what we see in the mirror is a fraction of what truly needs to be worked on:

  • Hips
  • Glutes
  • Back
  • Grip
  • Calves
  • Forearm

As any athlete can tell you, it usually takes a couple games before these muscles are in tune. Congruently, players won’t get optimal performance until these muscles have adjusted.

As beneficial as these kettlebells are, practitioners have to remember to be careful upon practicing with them. Sometimes the risks can outweigh the rewards, especially following a torn ligament or pulled shoulder. Nevertheless, you’ll find that (and most experts will agree) kettlebells are definitely one of the athlete’s favorite tools in regards to exercise. This doesn’t necessarily devalue things like arc trainers, treadmills, ellipticals, bikes and free weights; these things are all great for losing weight and building muscle/strength. But kettlebells prove noteworthy in returning a totally different type of result – one that’s aimed specifically at athletes.

About the Author:
Jim Rollince is a representative of Gym Source, a leading distributor of home gym and training equipment.