A common word heard around the gym is ‘explosiveness.’ Sounds simple enough, but how do you get that and hone the skill to use to your advantage? Here’s a simple – but extremely important – kettlebell workout that will not only help you in that area, but also take your power and strength up a few notches. As an added fringe benefit, this will even burn off some of those calories you need to, especially if you are not doing any cardio on that day.
Swing
Stand with your feet shoulder width apart and in alignment with your knees. Hinge forward with the hips into a semi squat position, keeping the back straight and grab the kettlebell (KB) with both hands. Hike the KB behind you and then extend your knees and thrust the hips forward swinging the Kettlebell to chest level, keeping the arms straight with a slight bend in the elbow and the shoulders down and back around the ribs. Allow gravity to back swing the Kettlebell between the legs, to gain acceleration and work the hip flexibility. Remember to relax the arms and let the hips and legs do the work and keep the movement fluid.
Variations: You can also do this movement using one hand, grabbing the corner of the KB, or alternate single arm swings, in which you pass the KB from one hand to the other at the top of the movement.
Benefits: It’s the foundation of all exercises in KB training, teaching all the key principles and motions. It utilizes the muscles of the posterior chain such as hamstrings, glutes and low back, which are crucial for a large number of sports (sprinting, jumping) and also functionally works the abs and core.
The Clean
Start the same way as the swing but grab the KB with one hand. Back swing the KB between your legs and as you propelling upwards, initiate a forceful hip drive, shrug your shoulder and rotate it to bring your elbow underneath, so the bell is sitting in a racked position, which is a triangle formed by the forearm and bicep. At the rack position your hand should be in the middle of the breast bone and below the chin with the forearm tight against your rib. Lock the legs at the top of the motion to decrease quadricep fatigue.
Benefits: The clean is a great strength and endurance functional movement works hip extension and it teaches how to produce and reduce force.
KB Press
Stand with your feet shoulder width apart and “Clean” the KB to rack position and then powerfully press it over you shoulder, rotating the palm to face front. The elbow should be locked and close to the ear, with the bicep behind it.
Benefits: Great for strength and conditioning of the upper body and core.
The snatch
Start with your feet shoulder width apart. Hinge forward with the hips and grab the KB with one hand. Now forcefully pull it off the floor by extending your knees and hips, keeping it close to your legs and in a pendulum movement continue propelling it upwards and locking it overhead. On the upswing, let the KB roll around the forearm to minimize impact. To bring it back down, simply reverse the movement.
Benefits: Full body exercise that develops strength, explosive power and endurance!
The windmill
Stand with the feet shoulder width apart and clean and press a KB overhead with either hand, keeping the eyes on the bell. Slowly hinge sideways at the hips, keeping the arm vertical. Touch the opposite hand to the floor with your arm at a 90 degree angle to your torso and return to start. Remember to keep the top arm vertical throughout the movement.
Benefits: Great core strength exercise that also improves balance and flexibility.
The Turkish Get up
Start on the floor, lying down and face up, holding the KB with your right hand directly above your shoulder, elbow locked, wrist straight, eyes on the bell. Bend your right knee, right foot flat on the floor and left arm extended flat on the ground. Prop up to the left elbow to sit up and tilt your hips up, so you’re supported on both feet and left hand. Swing your left leg under your body, gently put the left knee on the floor to prop your self up to a full stand.
Benefits: Full body conditioning exercise that builds core strength, shoulder and hip stability and mobility and increases muscular stamina while burning lots of calories.
Squat with Squat/High Pull
Stand with both feet hip width apart,( KB or dumbbell on the floor btw your feet)toes pointed forward. Reach back from your hips, Squat deep and pick up the KB, coming up to standing with arm extended in front of you. Squat back down, and release the KB to the floor starting position. Squat down, grab the KB with one hand and quickly push yourself all the way up on your toes, pulling the KB up the front of your torso, bringing the elbow higher than the shoulder. Squat deep, lower the KB all the way down to the floor. Repeat with other arm.
Benefits: Full body conditioning. Works the legs, glutes and upper body. Promotes explosive power Split squat jump, with Russian twist
Stand with your feet shoulder width apart and (Instead of stepping into a lunge), jump into a lunge while simultaneously rotating the torso towards the front hip. In one motion, jump up and switch legs, and twist the torso to the other side. Keep your eyes on the bell while you are twisting to ensure rotation from the torso and not the shoulders.
Benefits: It promotes explosive strength and power and works the legs, glutes and core.
Lateral Bell Figure 8’s
Stand with legs together, toes pointed forward holding the KB with the left hand. Step sideways with your right foot, sinking into the right hip as low as you can maintaining a straight back from head to tail, and pass the KB from under the right leg to the right hand. Repeat on the other side, moving as fast as you can, while maintaining perfect form.
Benefits: Works the legs, glutes and core and also works the coordination.
– See more at: http://fitnessrxformen.com/training/heres-a-kettlebell-workout-to-build-up-explosive-power-and-strength/#sthash.7tLJg5mb.dpuf
