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Moves of The Month
The Kettlebell Snatch
The kettlebell snatch is a full-body, power exercise. It works the hamstrings, quads, back, and shoulders. You pull a
kettlebell off the floor from a squat position, swing the weight up, then dip under it, and press it overhead. Perform
the movement quickly and explosively. You will reap many benefits from this one basic exercise.
The kettlebell snatch is a simple movement. Pull the weight off the floor, then snatch it overhead. Within that
simplicity lies one of the main benefits of the snatch--you work almost every major muscle in one exercise. Pulling
the weight off the floor involves the hamstrings, quads, and hip flexors. The thighs continue to work as you
swing the weight up. The calves and back also come into play at this point. The shoulder and arm finish off the
movement as you press the kettlebell overhead. An advanced kettlebell snatch, the two-arm snatch, works both
sides simultaneously. The body works together as one unit to complete a snatch. This mimics real life activities and
movements. The strength and coordination benefits reaped from the snatch transfer to daily life.
Remember to #gohardorgohome, train smart and follow the directions precisely. Until the next time...
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STEP 1
Stand holding the kettlebell in one hand with your palm down and feet roughly shoulder-width apart.
STEP 2
Bend your knees to allow the kettlebell to swing down between your legs.
STEP 3
Drive upward with your legs, swinging the kettlebell toward your head. Use momentum to help the movement.
STEP 4
Rotate the kettlebell in your hand as it gets near your head, then drive the kettlebell straight up over your head in a
punching motion.
STEP 5
Pause briefly as you reach the top, then lower the kettlebell to the start and repeat.