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The Kettlebell – 2 Muscle Building Drills That Will Change Your Physical Appearance For The Better!

The Kettlebell – 2 Muscle Building Drills That Will Change Your Physical Appearance For the Better!

If you really want to impact your fitness level, take your strength to new heights, and pack on the lean muscle mass then the ancient kettlebell is the key to your desire. Imagine forging your body into a mass of hard lean muscle with improved athleticism and core strength to accomplish nearly any task irregardless of your age, sex, or background! This tool can transform your training to something of an adventure that can help you to achieve what you never thought was possible, as long as, you are willing to have an open mind and are patient enough to learn. Check out these following 2 drills that can help you to change your physical makeup!

1. The Kettlebell Snatch: Now this is a hard-hitting lift that requires the knowledge of three prior lifts with the kettlebell in order to understand it’s nature. You must be familiar with the base lift of the double-arm swing, then the more intense single-arm swing, then the even more intense single-arm high pull, and finally the olympic oriented overhead snatch! Wow, I got out of breath just writing all of that. Anyway, once you have an understanding of the three prior lifts mentioned then you will have a better understanding of what I am talking about if you are a beginner. To start, to execute all of the drills mentioned you must learn the dynamic of the “hip snap.”

This action is vital in the role of training with the kettlebell. It involves you basically having to flex and extend at both your knees and hips forcefully, continuously, and smoothly. This is done in order for you to grip the kettlebell with a pronated (palms down) grip and swing it back and forth between your legs. This creates an arc motion and creates a serious amount of resistance in which the bell is being pulled away from your body throughout the duration of the lift. The overhead snatch comes into play here because this involves you taking the bell with one arm and converting that “away arc” of the swing into an overhead lift. This is ultimately done by smoothly transitioning from a single-arm swing, into a high-pull (where the bell is swung up laterally to your head), and finally coming out of the high pull by smoothly and forcefully punching your palm vertically to lock out the overhead snatch!

2. Duel Kettlebell Swings: This requires the use of 2 moderately heavy kettlebells. The double-arm swing is executed by you beginning with your feet slightly wider than shoulder width distance apart. Perform a proper squat and pick up both kettlebells. Perform the “hip snap” as described above to generate the force necessary to swing both of these kettlebells back and forth between your legs. Bring them to chest level. Give this a try and watch the lean muscle mass continuously pack on!

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I’m Brandon Richey the Strength and Conditioning Pro!



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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