Getting Started with Kettlebell Snatches and Reverse Lunges
Have another great workout planned for you guys today in this kettlebell series that we've been doing, I want to get right into it so first we're gonna start with kettlebell snatches and some of you may not be familiar with what a snatch is. So watch closely while I demonstrate how to do it, because it's basically one fluid motion that leads with the elbow. The kettlebell stays close to your body and then you want to catch it above your head, all right, all the while you're kind of keeping your weight in your heels so you want to start off with a lighter kettlebell that you know you can control to do this.
We're gonna do alternating kettlebell snatches okay, so that's how they're gonna go for those of you that aren't comfortable doing the snatches with the kettlebell because it often will come around and the bell will hit your forearm. A lot of people complain of bruising, but you can wear wrist wraps, it does get easier as you go and you get used to learning how to grip it. But for those of you that are still not comfortable with that, and you can use a dumbbell, you're really gonna do the same form as you would with the kettlebell so it goes down one of the ends of the dumbbell touches the floor and then you bring it up your body and over your head.
This is really light, but that way you could try switching to a dumbbell. And if you're not able to figure it out with the kettle though after your kettlebell snatches you're going to do reverse lunges with a high rope so your reverse lunge Hiero both hands are on the kettlebell, pyro as you see my elbows only go to shoulder level okay and then we do push-ups. Now this is the interesting part, you're gonna start with two of everything, two reps of everything then go to four then go to six then go to eight until you've reached 14 so it's an ascending ladder that goes up two reps every time.
You're gonna set a clock and time yourself to see how long it takes you now I'm gonna go through the workout not the entire workout cuz obviously we'll take a wall of you guys watching me but I'm gonna go through some of the workout and you can kind of see how it goes and how to do you know all of the exercises and set them up, so let's get started. Are you guys ready? Let's go two reps okay right into our reverse lunges back into our snatches now we're going for or okay so now we're at six ball with me guys total 12 okay 6 reverse lunge 12 well and into push-ups, sick all right take it away but he's gone.
So you go eight ten twelve and obviously on the movements where you have both sides you're gonna double that up so you get it you get that come on each side good luck driving these out. Get a little more time tonight, don't be lazy in that position all mostly trying to spread the floor over you don't what's open big breath over go I just take up a little bit more and kind of lean it over a little much.
Alternating Kettlebell Snatches
If you're new to kettlebell snatches, this exercise can seem daunting, but with practice, you'll become comfortable with the motion. Start by holding the kettlebell in both hands at your sides, with your feet shoulder-width apart. Keeping your back straight and core engaged, lift the kettlebell up to chest height using a slight bend in the knees.
As you lift the kettlebell, keep it close to your body and focus on squeezing your shoulder blades together. The motion should be smooth and fluid, with minimal bouncing or swinging of the kettlebell. Lowering the kettlebell back down to the starting position, repeat the process several times until you've completed a set.
For those who are new to kettlebells, it's recommended to start with lighter weights and gradually increase the load as your strength and technique improve. It's also essential to maintain proper form throughout the exercise to avoid injury.
Reverse Lunges
After completing a set of alternating kettlebell snatches, it's time to move on to reverse lunges. Stand with your feet together and take a large step backward with one foot. Keep your back straight and engage your core muscles as you lower your body down into a lunge position.
Keep the front knee at a 90-degree angle and ensure that your back heel remains off the ground. Take slow, controlled movements to lower yourself down and push through your front heel to return to standing. Repeat on the other side with the opposite foot leading.
The key to proper form in reverse lunges is maintaining balance and control throughout the movement. Make sure to keep your core engaged and engage your glutes to help lift your hips up off the ground.
Push-Ups
Finally, it's time to move on to push-ups. Start by getting into a plank position with your hands shoulder-width apart and your feet hip-width apart. Engage your core muscles and keep your body in a straight line from head to heels.
Lower yourself down until your chest nearly touches the ground, then push back up to the starting position. The key to proper form is keeping your shoulders down and away from your ears, and engaging your core throughout the movement.
As you complete a set of push-ups, focus on maintaining control and precision in each rep. Start with a manageable number of reps and gradually increase the volume as you build strength and endurance.