Kettlebell power moves

INTRODUCTION

    This chapter discusses the one-hand swing, single snatch, double clean, and single press. The one-hand swing is the next progression in the ballistic movements.

ONE-HAND SWING: KEY POINTS

1. Set up as you would for a two-hand swing.
2. Keep the kettlebell centered.
3. Drive from your hips, thighs, and lower back.
4. Follow through with your shoulder until the kettlebell is at eye level.
5. Let gravity pull the kettlebell down for the next repetition.

One-Hand Swing The positioning for the one-hand swing is the same as for the two-hand swing, with two exceptions. First and most obvious, the grip is with one hand instead of two. Second, to center the kettlebell between the knees, you have to lean slightly away from it. The swing pattern still needs to follow the midline of the body, whether you are using one hand or two.


SINGLE SNATCH: KEY POINTS

1. Set up the same way as you would for the single swing.
2. Use a big backswing to gain momentum.
3. Be explosive throughout the entire movement.
4. Follow through with your shoulder, and drive past eye level.
5. Push into the kettlebell just before the top of the movement so the
handle goes under the ball and the kettlebell gently rolls onto your
forearm.

Single Snatch The single snatch is basically a single swing that has been followed through into an
overhead lockout. Understand that more force is needed to complete the larger range of motion. Also, remember to push into the weight just before lockout so the kettlebell rolls onto your forearm instead of slamming into it.


DOUBLE CLEAN: KEY POINTS

1. Line the kettlebells up with their handles in a straight line.
2. Straddle both kettlebells.
3. Start with the backswing; then bring the kettlebells forward.
4. Pull your elbows into your sides.
5. Move your hands outward like you would to open a coat.
6. Flip the kettlebells over onto the sides of your upper arms.
7. Pause briefl y; then tip your elbows up to direct the kettlebells back
between your knees for the next repetition.

Double Clean Think of the double clean as a swing until the weight reaches waist height. At that point, tuck your elbows in and let them glide over the outside of your shoulders. Note that the weights are situated fairly low on the model’s shoulders. This is to keep unnecessary stress off of the muscles
of the rotator cuff. The double kettlebell clean is more closely related to a kettlebell swing than a barbell clean, where the elbows are up and the bar is on the shoulders in the racked, or top, position


SINGLE PRESS: KEY POINTS

1. Start with the kettlebell on the outside of your upper arm with your
elbow tucked into your side.
2. Widen your stance to greater than shoulder width.
3. Turn your head, and look at the weight for balance.
4. Press to a full extension.
5. The kettlebell should be directly over the center of your stance.
6. Slowly lower the kettlebell until your elbow is tucked into your side.

Single Press Note that the model is leaning to one side and the hip is pushed out to the side of the weighted hand. This gives extra support to the weight and takes the main stress off of the lower back muscles. When the weight is pressed upward, you should be able to draw a line from the kettlebell
directly down between the feet.

by kettlebell training athletes...