KB snatches are certainly a cardiovascular exercise although not as much as the High Pull because you can grab periods of rest at the top of the movement. The more muscles you use the more energy required and subsequently the more carbohydrates and fat you burn.
If you want to really push your cardio then the snatch will really elevate your heart rate without the need to even move your feet. The snatch requires you to absorb and regenerate force at speed during every repetition.
The snatch takes the kettle bell from overhead to close to the floor and back again in a matter of seconds. Poor shoulder and thoracic mobility will be highlighted during the snatch and demand attention.
As well as being mobile the shoulders also need to be stable, so they can support the heavy load overhead. We are talking the quads, hips, glutes, core and hamstrings are all certainly worked very hard just like with the Kettle bell Swing.
Unlike the swing you get a little more muscle activation at the top of the body due to the fact that the kettle bell goes overhead. Poor shoulder and thoracic mobility could lead to problems but I’ll address that issue in a little while.
Once you start practicing the snatch, one area that you will notice gets worked hard is the grip. The snatch is a beautiful, explosive movement that gets the posterior chain firing and core engaged, and it helps to stabilize the shoulder.
It increases your heart rate, engages the whole body, and trains up your weaknesses. Maintain a long spine, keeping your head and pelvis aligned.
Maintain your proud chest position as the bell hikes back, so that your shoulders are square to the floor. As you get comfortable with the movement, you can begin the snatch from the rack position, and then by simply hiking it from the floor (as shown in the video above).
It wasn’t until my high school years in Houston, Texas that I got in to surfing. Surfing provided me the growth, meditation, and sport that fulfilled my needs at the time.
Since then, it gave me the confidence to snowboard and wake board which are now loves of mine, that I wish I could do more often. With being addicted to moving and improving oneself, I knew that getting my degree in Kinesiology with an Emphasis in Fitness, Nutrition, and Health was the only way to go for me.
Later on I also went through a separate program to enhance my nutrition background to become a Certified Clinical Nutritionist. I began working out with kettle bells when a very traditional and conservative gym sent me to a kettle bell workshop strictly for trainers, that Franz Sideman who is now a Senior ROC, held at his gym.
Fat Loss, Mental Toughness, Strength, Mobility, and Rehabilitation are just a few that come to mind. There is a small learning curve and most people really should have a private session to ensure they are doing it properly.
Lauren Brooks Ines Sasha: Did you workout before you got pregnant? Lisa Shaffer had experience with using kettle bells on her last pregnancy, which gave me some comfort to know that I was on the right track.
Except if I felt a little light-headed or dizzy that day I would go down or stop immediately. By third trimester, same thing, except my stomach got so large that by the last 2-3 weeks I just walked and continued light body weight exercises such a squat, push-ups, and rows.
After my first pregnancy I had lost a lot of strength from not only taking it a little easier, but recovering from surgery from my C-section. Walking with my baby, then kettle bells and body weight training were my ways of bouncing back.
I was never following a nutrition plan but just stuck to higher quality foods. The only supplements I was taking was a liquid B Complex that absorbed in your body extremely well and a green powder that naturally had an array of multi-vitamins.
I never even took a prenatal since I knew I was going to eat the foods I needed and continue with my B-complex and Greens. The only thing that changed for me when I got pregnancy was feeling hungrier at times and having some unstoppable cravings for unhealthy food.
I was much more lenient during my pregnancy, but still primarily paid attention to healthy food. Ines Sasha: Did you have food cravings while pregnant and how did you manage to fight them?
During that stage in my life I wasn’t in to gluten free nor practiced primarily a vegetarian lifestyle. I’m sick thinking about my cravings but a couple of them were pizza with jalapeños and chicken wings.
Ines Sasha: Did your family support your way of life or were they trying to convince you, you could hurt the baby with this active lifestyle? Share some positive and some negative comments you received from friends and family for your active pregnancy!
Lauren Brooks: Naturally I had family members tell me to be careful during my first pregnancy. I’m a firm believer on making sure your vitamin B stores are not depleted before getting pregnant by supplementing with a non-synthetic source.
Did it have some complications or your active lifestyle helped you to give birth to your child? Lauren Brooks: Unfortunately my delivery wasn’t the way I had planned.
Lauren Brooks: My kids definitely follow a healthy lifestyle. Whether it’s a smoothie, organic free-range eggs, or fruit we make sure they get as much fresh whole food as possible.
It’s a challenge but all you can do is your best to provide tasty fun healthy foods for your children. Lauren Brooks: You and your baby are more at risk for complications if you don’t take care of yourself and eat healthy.
Pregnancies that are not in the high risk category and have the green light to exercise, should be continued with a safe strength and conditioning program. If you are scared make sure to reach out to a trainer that specializes in working with pregnant women.
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In today’s world we spend the majority of our days doing things in front of us with terrible posture. Cubicles) for hours at a time not moving and making the front of our body even tighter.
If You’re Not Doing The Kettle bell Swing, You’re Destined To Stay Fat, Tight & Weak For The Rest Of Your Life! This overuse of the muscles on the front side of our bodies is called “anterior dominance” and it is plaguing our society.
Anterior dominance results in imbalances in our muscles causing us to move and perform at sub-optimal levels. And because of our terrible posture — because our anterior muscles are shortened and tight pulling us forward — we give the illusion of being weak and unconfident as opposed to standing erect with our chins up.
It’s no wonder that we’re generally unhealthy compared to previous generations that didn’t live a convenience lifestyle in this information age. And there is one exercise — that if you incorporate it into your daily routine — can easily combat the ill effects of anterior dominance and the Western Lifestyle.
FrequencyExercise TypeIntensityRepetitionsRest up to 7x per week strength training high intensity varies by workout varies by workout Once labelled “hard core”, kettle bells are now popping up in every gym, garage and backyard because of their portability and reputation for fast results. Go into any gym and you’ll see inexperienced exercisers turning a swing into a front squat and shoulder raise exercise further tightening our hips, quads, chest and shoulders and just adding to the anterior dominance issue that I told you about above.
A hip hinge — like a dead lift movement — forces you to use those posterior chain muscles to move the kettle bell. It will allow you to loosen your tight hips and strengthen your butt so that you’ll develop the rear end of an athlete.
It will bulletproof your low back by creating an armored brace around your midsection, and it will get rid of that paunchy gut. “If You’re Not Doing The Hard style Kettle bell Swing, You’re Destined To Stay Fat, Tight & Weak For The Rest Of Your Life!”
As opposed to starting your set of swings from the standing position like how you see most amateurs do it, the hike pass allows you to overstretch your lats — a powerful muscle in your upper body with a direct relationship with your glutes — and get more “juice” out of your swing. Push your hips back keeping your butt high and bend your knees slightly.
Always making sure your shoulders stay above the level of your hips, “hike pass” the kettle bell through your knees by contracting your lats. When you push your hips back keeping your butt high and your shins vertical, you are hinging.
This is good because most people today are hip flexor and quad dominant (your anterior muscles), so learning how to load and use your posterior chain creates a natural balance between front and back that will help in preventing knee and hip issues. Imagine that you are growing roots through your feet and grab the ground with your entire foot.
Getting proper instruction from an expert so that you can MASTER THE KETTLEBELL SWING is the best thing that you can do for your training regardless of your goal. If you want to build strength, kettle bell swings will forge a grip of steel and will add pounds to your dead lift & squat.
If you want to boost your athleticism, kettle bell swings will make you more powerful and add height to your jump and shave seconds off your sprints. If you want to pack on muscle, swinging a heavy kettle bell will build an intimidating upper back & set of shoulders.
And if you want to shed body fat, swings will incinerate blubber like butter melting in an iron pan. That's courtesy of this full body kettle bell workout, which takes only 10 minutes.
Simply grab the best kettle bell in your arsenal, pump up your portable air conditioner — unless you really enjoy sweating, and possibly heat stroke — and meet senior kettle bell specialist Eric Lava. Since this is a kettle bell workout, get ready for some functional muscle training with a lot of joint movement.
Eric devised this 10-minute full-body single kettle bell home workout so it works ALL the muscles in the body as well as being downstairs neighbour-friendly. If you are new to working out, please make sure you do a full warm up and pay extra attention to your lower back: you will need a strong core for kettle bell cleans and dead lifts.
Please be mindful of your surroundings and make sure there is enough space around you so you can swing that kettle bell freely without knocking your new TV off its stand. If you are at all concerned about doing this 10-minute full-body single kettle bell home workout, had issues with obesity previously or are recovering from an injury, please consult a medical professional first and get a training buddy to keep an eye on you as you work out.
For more kettle bell and body weight workouts, check out Eric's Instagram (primal.soldier) and YouTube accounts. He and his team also have a new app coming soon with structured workouts; keep your eyes peeled!
Generally speaking, kettle bells are selling out as if they are toilet roll in the early days of lockdown. Only training would not be enough to build a strong frame, you also need to aid muscle repair and regeneration by providing your body with protein throughout the day.
An average adult need anything in between 1.6-2 grams of protein per body kilo per day if they work out actively. It you have a fast metabolism, consider taking weight gainer protein: these meal replacement powders have loads of carbs as well as protein, helping you gain weight easier as you bulk up.
Fitbit Aria 2 smart bathroom scale | On sale for £105 | Was £119.95 | You save £14.95 at Amazon This clever scale tells you your weight, body fat percentage, lean mass and BMI — which is all a lot of people want. Add MyFitnessPal or Fitbit's own dietary features and you can then sync your meal-plans, daily calories consumed and weight goals, if you want.
Go as hard as you can for 40 seconds without compromising your lower back and the integrity of your wrist bones. Controlled movement is essential, pay attention to where the kettle bell is and how you will move it from one exercise to the other.
iPad Electric Muscle Stimulation Training Gear | Prices from £175 at Amazon UK iPad training gear won't replace hard work but it can make it more effective. These cordless pads can effectively enhance muscle stimulation and can “help users achieve an 8% improvement in abdominal muscle size after 4 weeks alongside a balanced diet and exercise” — or so does iPad claim.
A great alternative to midday runs, using the iPad won't make you sweat but will still provide some degree of muscle stimulation. Go down on the floor in a high plank position with one arm resting on the kettle bell.
Do a push up and as you return to the starting position, pull the arm up that's not on a kettle bell in a rowing movement. Place the hand back down on the floor and return to the staring position yet again.
Lift the kettle bell up using your glutes and quads until you are standing tall, then release it back down using one smooth controlled movement. Once there, release the kettle bell back onto the floor and return to the starting position.
Make sure you have a firm grip on the handle and that you swing it around the wrist and not over the hand as you rest it on your shoulder. Once the kettle bell is up at shoulder height, perform a deep squat, bending the knees and keeping the upper body tall.
Push from the glutes and the quads as you stand back up, using your core to stabilize yourself. Once you're standing tall again, you want to push that kettle bell up until your arm is fully extended.
You want to use explosive yet controlled power all the way through the movement as you lift the kettle bell off the ground and raise it high above the head. Just like when doing the clean, you would like to rotate the kettle bell around gently so it doesn't slam into your wrist every time you do a snatch.