The kettlebell snatch is the king of the kettlebell ballistic exercises. Itis one of the most difficult moves to get right and should only be attempted after mastery of the kettlebell high-pull. The lift basically involves lifting the Kettlebell from a Kettlebell swing to the overhead locked out position in one move. The most challenging…
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The kettlebell rack squat has all the benefits of a traditional front squat and is a good introductory exercise. Holding a kettlebell (compared to a barbell) keeps the weight closer to the body and clients may, therefore, find it easier to perform. This exercise is much better for the wrists than a traditional barbell front…
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Kettlebell lunges are a unilateral exercise that improves balance and coordination. The kettlebell rack lunge is even more challenging due to the imbalance of holding the weight on one side of the body and the body having to stabilize the uneven load. Teaching Points Start with the kettlebell in the racked position. Lunge forward and…
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The one-arm kettlebell shoulder press is a very effective upper body strengthening exercise that works the shoulder through a good range of motion and increases shoulder stability. Teaching Points Start with the kettlebell in a strong ‘racked’ position with the feet well grounded. Press the kettlebell up vertically, keep the forearm vertical and the wrist…
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Like the clean the kettlebell high pull is predominantly a swing based movement. The kettlebell high pull is the precursor for the kettlebell snatch, if you want to get good at the snatch you master first master the high pull. Teaching Points Stand with your feet slightly wider than shoulder width apart. Start with the…
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The single kettlebell deadlift is an important lift for any training program and the technique used to pick up the kettlebell from the floor for many kettlebell exercises. Teaching Points Stand with feet slightly wider than shoulder width apart Point the toes out slightly The kettlebell will be positioned between your feet Keep a neutral…
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The kettlebell clean & press is a hybrid exercise and combines the kettlebell clean and the kettlebell press. To successfully perform this movement you will need to follow the teaching points of both movements. Teaching Points Initiate the movement with the swing. The elbow must remain tight to the body, think about holding a newspaper…
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The kettlebell clean is an important movement because it’s the link between many kettlebell exercises. Before your clients perform the clean they must first feel comfortable in the rack position. Although the clean is a simple movement it can be a difficult exercise to master. Teaching Points Initiate the movement with the swing. The elbow…
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The one handed kettlebell swing is the fundamental kettlebell exercise for all ballistic exercises. It strengthens the posterior muscle chain within a dynamic exercise that includes both acceleration and deceleration phases. The swing has a massive carry over to general activity and sports due to the powerful snapping hip extension involved. It is also great…
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A very challenging compound kettlebell movement that will develop core stability, anti-rotational strength as well as working the chest, back, shoulders, triceps and biceps. Only attempt this exercise when you are comfortable holding the push up position and can engage the back muscles correctly when performing the single arm bent over row. Teaching Points Begin…
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The kettlebell goblet squat is a great exercise for the legs and core. You’ll not only build stronger legs, but you’ll also give your shoulders, arms and abs a great workout simply by holding the kettlebell in place. Teaching Points Hold the kettlebell by horns close to the body. Keep you elbows in and your…
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The double kettlebell thruster is a very challenging exercise building significant gains in work capacity. The exercise combines two exercises; the double rack squat and the double press. Teaching Points Hold the kettlebells in the double rack squat position Inhale before you initiate the rack squat Your elbows should remain inside your knees Drive through…
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