Shoulder workouts for mass, power, and resiliency must without a doubt include single arm overhead snatches. By now you may have heard the ancient kettlebell and understand that this strength and conditioning device has been around for centuries. Not only is this device great for your shoulders, but it is top notch for your overall fitness!
The single arm overhead snatch is a dynamic lift that is a “hybrid” in nature. In other words, it is great for both muscular power and muscular endurance. This single lift will help you to develop superior core strength, hip power, leg strength, and tremendous shoulder stability. You see this lift is very different and much more hard hitting than traditional body part specific lifts.
Kettlebell lifts manipulate muscular movements rather than specific muscle groups. The overhead snatch is done by you lifting the bell from either the ground or between your legs up to a held position above your head in one smooth movement. This is accomplished by you implementing a technique in kettlebell training known as the hip snap. The hip snap is performed by you having to forcefully flex and then extend at both your hips and knees in order to create the necessary power to lift the kettlebell to a pulled position lateral to your head. Once the kettlebell is at this lateral position to your head the snatch lift is completed by you vertically punching your palm towards the sky. Once you “punch your palm” you should lock out your elbow and suck your shoulder into the socket. This is tremendous for developing your deltoids, traps, and lats! Your shoulders will never look the same.
If you haven’t taken the time to include the kettlebell snatch or other more basic kettlebell lifts into your personal strength and fitness program then you are missing out on something huge! Take the time to learn the proper techniques involved with even the most basic lifts. Once you do this your workouts will significantly improve. I will even challenge you by asking you to access the rest of my articles on the matter for free. Remember that anyone can train hard, but only the best train smart!
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