totalperformancesports.com- Exercise of the Month Sept. 08

EXERCISE OF THE MONTH

Kettle Bell Snatch/Squat
You know we love kettlebells at TPS and you should too. They are truly one of the best fat burning, strength building tools in our toolbox. This exercise is like the Milwauke hammer drill in your strength toolbox.

Execution: assume an athletic stance and hold the kettlebell between your legs, centered at mid thigh. Push your hips back to a ¼-1/2 squat and then snap them forward fast and hard, standing tall as your hips drive the bell forward, the kettlebell will rise to mid chest level (if you snapped your hips properly), at this point it will be almost weightless. You need to shrug your traps upward quickly and punch slightly forward (and upward) to meet the bell.
The punch is important for two reasons.
1) If done correctly, it stops the bell from smashing your arm
2) It positions you to be able to stop the bell from traveling too far behind you.
The kettlebell should now be "stopped" as your arm is extended and locked holding the kettlebell overhead. Once the kettlebell is motionless, drop into a rock bottom squat, keeping the bell locked overhead.
This should be done with as heavy a kettlebell as you can snatch.

You will adapt to these quick, so I'd advise you to begin with one arm.
For whatever reps you are looking for and then switch arms.

Category:

Sports

Tags:

• tps
• total
• performance
• sports
• kettlebells
• weightlifting
• womens
• weight
• training

[canadiancop]

They are great for sport power.

Help a lot with jumping and are swing.

Great clip.

[csalamoun]

That's my boy!. That's my boy!