Thursday, July 11, 2013

My Kettlebell Circuit Training - Part I of IV (Clean & Press & Snatch)

Hey guys,

As promised in the previous post about kettlebells, I'm going to describe all eight exercises of my kettlebell circuit during the next weeks. Today we start with the first two exercises - Clean & Press and Snatch.
You should try to do three sets with the mentioned reps without a rest between the single exercises (30 sec - 1 min rest between the sets). Party on...

1. Exercise: Clean & Press (one-handed) – 10x right arm, 10 x left arm


-Stand with your feet shoulder-width (or a bit wider) apart slightly behind the kettlebell. Now bend at the knees and hips (your back has to be straight the whole time!) until you can grasp the curved handle of the weight with an overhand grip. Straighten yourself again with the kettlebell in one hand.

-Start to swing the Kettlebell just a little bit forward and then dip down slightly and let it swing back under your hips (between your legs). 

-Explosively extend your legs and hips and raise your upper body upright simultaneously when the kettlebell starts its forward movement again.

-When the kettlebell reaches about the height of your hips pull it towards your body. Therefore you have to bend your elbows and let it roll softly onto your forearm while you continue the move nearby your body. 

-The kettlebell should land softly on your forearm while your thumb is located at the outside of your sternum and your upper arm is close to your chest (see the third picture below).

-Now press the weight over your head (at the end it should be in line with your shoulder with your palms showing to the front)

-Remove the weight slowly to the start position and repeat the exercise.

Variation: If you aren’t able to press the weight up with a straight back, bent your knees a bit and press the weight explosively while extending your legs simultaneously (keep your back straight). 

2. Exercise:  Snatch (one-handed) – 10x right arm, 10 x left arm

-Stand with your feet shoulder-width (or a bit wider) apart slightly behind the kettlebell. Now bend at the knees and hips (your back has to be straight the whole time!) until you can grasp the curved handle of the weight with an overhand grip. Straighten yourself again with the kettlebell in one hand.

-Start to swing the Kettlebell just a little bit forward and then dip down sligthly and let it swing back under your hips (between your legs). 

-Explosively extend your legs and hips and raise your upper body upright simultaneously when the kettlebell starts its forward movement again.

-When the kettlebell reachs the higth of your shoulders, pull it slightly towards your body to bring the handle below the “ball”.

-Directly perform a „boxing punch“ in the direction of forward-up to place the „ball“ smoothly on your forearm and press it simultaneously above your head. Use the momentum created from your legs and hips.

-At the end the kettlebell should be in line with your shoulder and your palms should show to the front.

-Remove the weight slowly to the start position and repeat the exercise.

Enjoy gaining strength!

Cheers,
Andi