Our workout of the week is called Snatchtastic Kettlebells. This is a simple workout consisting of 2 movements performed for 10 rounds. This workout can be used as a cardiovascular conditioning work out or a strength building workout.
Perform 10 Rounds
2-Handed Kettlebell Swings x10
Single Arm Kettlebell Snatch x5 Each Side
Rest as Needed
How to Perform Snatchtastic Kettlebell
If you are not familiar with any of the movements in this workout, ask a coach.
Warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
You will need at least one kettlebell for this workout. Depending on your experience, you may want different weights for each exercise. Select weights that are challenging. If you are looking to improve cardio, I recommend at least 16 KG for men and 8 KG for women. If this is going to be a strength workout, I recommend 20KG for men and 10KG for women. You may also choose to use a heavier kettlebell for the swings than you use for the Snatches.
After you complete a warm-up, grab your equipment and start your workout. Rest as needed.
You will begin this workout with 2-handed swings. We always use the traditional Russian kettlebell swing, where the kettlebell only comes up to chest level. Remember, the swing is focusing on the hip hinge and drive. Most of the work should be done by the hips, the shoulders are and accessory muscle. Also, be sure to keep your core tight.
Complete 10 reps of the 2-handed kettlebell swings.
The second exercise is the single arm kettlebell snatch. Starting with the kettlebell on the floor, holding the horn with one hand. Explode through the legs and drive the kettlebell overhead with the shoulder. Working unilaterally helps develop balance and stability. Engage your core throughout this move.
Perform 5 reps on each side.
Repeat the circuit for 10 Rounds. If your goal is to improve your cardio, rest as little as possible. If your goal is improved strength, rest as needed.
Watch the Demonstration Video
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