Wednesday, January 15, 2014

Workout Wednesday: Kettlebell Snatch

This Workout Wednesday, I am sharing a favorite CrossFit style move of mine: the Kettlebell Snatch!
It is super easy, but it takes lots of strength and perfect form to execute. If you do not do this correctly or make the wrong move, there is a potential to do more harm than good so please take it slow and use a lighter weighted kettlebell when learning,

This simple exercise actually works your entire body! Not just your arms & shoulders, When I perform this movement, I particularly feel it in my back and my abs. However, you have to use your whole body to lift the Kettlebell up and overhead so it even works your legs and all the way down to your calf muscles as well!

Here is how to perform one:

Straddle kettlebell with feet slightly wider apart than shoulder width. Squat down with arm extended downward between legs and grasp kettlebell handle with overhand grip. Position shoulder over kettlebell with taut low back and trunk close to vertical.
Pull kettlebell up off floor by extending hips and knees. Once kettlebell is off of ground vigorously raise shoulder above kettlebell while keeping it between knees. Jump upward extending body. Elevavate shoulder and pull kettlebell upward and forward. Aggressively pull body under kettlebell. Catch kettlebell at arm's length while moving into squat position. As soon as kettlebell is caught on locked out arm in squat position, squat up into standing position with kettlebell overhead.
Lower kettlebell to front of shoulder by bending arm to side. Drop kettlebell forward and swing kettlebell downward while squating down with taut lower back and trunk close to vertical. Set kettelbell on floor between feet and repeat. Continue with opposite arm.

Here is an easier version above using both hands for more security.

See the video below to watch how this is done.



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