INTRODUTION
Heavy ballistic training with the single clean, double snatch, and sidewinder. It then fi nishes with
the extremely effective movements of the side shuffle and double press.
SINGLE CLEAN: KEY POINTS
1. Set up as you would for a single swing.
2. Pull your elbow to your side as the kettlebell reaches waist height.
3. Lean away from the kettlebell as it fl ips over your elbow.
4. Rack the kettlebell on the outside of your upper arm and shoulder.
Do not allow your hand to go past your shoulder in the rack position.
5. Slightly bend your knees to absorb shock as the kettlebell comes
into contact with your body.
6. Tip your elbow to direct the weight toward the fl oor for the next
repetition.
Single Clean Note that the setup for the single clean is the same for the one-hand swing as well as the single snatch. Also, view how the hip of the model presses toward the kettlebell to give extra support just as in the setup for the single press. Kettlebell training can be reduced to a handful of body alignments. The lesson here is to be efficient.
DOUBLE SNATCH: KEY POINTS
1. Set up as you would for the double clean.
2. Use a strong backswing.
3. Snatch both kettlebells as you would for a single snatch.
4. Push into the kettlebells 12 inches before the top of the movement.
5. Lower the kettlebells to the shoulders before tipping down into the
next repetition.
Double Snatch The flat back and correct posture in the beginning of the double snatch make all the
difference in the success of this movement. Note that at midpoint, the knees and hips are extended to
transfer the momentum gained in the bottom position to the lockout. At the endpoint of the movement, the weights are fully extended overhead and are properly aligned with the body’s base of support.
SIDEWINDER: KEY POINTS
1. Set up the same way as for the squat-pull.
2. Extend your knees and hips, and begin pulling the kettlebell toward
your chin.
3. Lean to one side, away from the kettlebell.
4. Continue pulling with your top elbow.
5. Center up as you lower the weight.
6. Switch sides as you drive up for the next repetition.
Sidewinder Again, the beginning sidewinder position resembles the starting positions of the swings and cleans. It is basically a squat-pull to the side. To get any weight to move, the knees and hips need to be quickly extended. This brings you back to the basic deadlift, or linebacker position as I call it.
SIDE SHUFFLE: KEY POINTS
1. Hold the handle with both hands.
2. Bring your feet close together.
3. Bend your elbows, waist, and knees.
4. Extend one leg straight out to the side.
5. Follow that leg with your arms, pointing the kettlebell to the inside of
your ankle.
6. Pull your arms and leg to center, and repeat on the opposite side.
7. Transitioning from side to side should be a quick gliding motion.
Side Shuffle To perform the side shuffle, start in a sort of crouched position with elbows and knees bent. Think of a hockey player sprinting down the ice. When you push off to the side, you lunge as deeply as you can and then shuffle through the midpoint of the exercise to the other side.
DOUBLE PRESS: KEY POINTS
1. Clean the kettlebells to the sides of your shoulders.
2. Look straight head, tighten your abdominal muscles, and slightly
bend your knees.
3. Press to full extension.
4. Pause briefl y at the top; then slowly lower the weights until the kettlebells
are in the starting position.
Double Press To maximize the range of motion of the double press, you should start in the top position of the double clean if possible. This gives you up to 6 additional inches of range and allows for a much fuller development of the shoulders. When pressing the kettlebells, extend your arms completely overhead. The kettlebells should be directly over the middle of your feet and
not leaning to the front.
By Kettlebell training athletes
Heavy ballistic training with the single clean, double snatch, and sidewinder. It then fi nishes with
the extremely effective movements of the side shuffle and double press.
SINGLE CLEAN: KEY POINTS
1. Set up as you would for a single swing.
2. Pull your elbow to your side as the kettlebell reaches waist height.
3. Lean away from the kettlebell as it fl ips over your elbow.
4. Rack the kettlebell on the outside of your upper arm and shoulder.
Do not allow your hand to go past your shoulder in the rack position.
5. Slightly bend your knees to absorb shock as the kettlebell comes
into contact with your body.
6. Tip your elbow to direct the weight toward the fl oor for the next
repetition.
Single Clean Note that the setup for the single clean is the same for the one-hand swing as well as the single snatch. Also, view how the hip of the model presses toward the kettlebell to give extra support just as in the setup for the single press. Kettlebell training can be reduced to a handful of body alignments. The lesson here is to be efficient.
DOUBLE SNATCH: KEY POINTS
1. Set up as you would for the double clean.
2. Use a strong backswing.
3. Snatch both kettlebells as you would for a single snatch.
4. Push into the kettlebells 12 inches before the top of the movement.
5. Lower the kettlebells to the shoulders before tipping down into the
next repetition.
Double Snatch The flat back and correct posture in the beginning of the double snatch make all the
difference in the success of this movement. Note that at midpoint, the knees and hips are extended to
transfer the momentum gained in the bottom position to the lockout. At the endpoint of the movement, the weights are fully extended overhead and are properly aligned with the body’s base of support.
SIDEWINDER: KEY POINTS
1. Set up the same way as for the squat-pull.
2. Extend your knees and hips, and begin pulling the kettlebell toward
your chin.
3. Lean to one side, away from the kettlebell.
4. Continue pulling with your top elbow.
5. Center up as you lower the weight.
6. Switch sides as you drive up for the next repetition.
SIDE SHUFFLE: KEY POINTS
1. Hold the handle with both hands.
2. Bring your feet close together.
3. Bend your elbows, waist, and knees.
4. Extend one leg straight out to the side.
5. Follow that leg with your arms, pointing the kettlebell to the inside of
your ankle.
6. Pull your arms and leg to center, and repeat on the opposite side.
7. Transitioning from side to side should be a quick gliding motion.
Side Shuffle To perform the side shuffle, start in a sort of crouched position with elbows and knees bent. Think of a hockey player sprinting down the ice. When you push off to the side, you lunge as deeply as you can and then shuffle through the midpoint of the exercise to the other side.
DOUBLE PRESS: KEY POINTS
1. Clean the kettlebells to the sides of your shoulders.
2. Look straight head, tighten your abdominal muscles, and slightly
bend your knees.
3. Press to full extension.
4. Pause briefl y at the top; then slowly lower the weights until the kettlebells
are in the starting position.
not leaning to the front.
By Kettlebell training athletes
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