Kettlebell Tutorials

Kettlebell Tutorial: Kettlebell Snatch

Who would have thought that a cannonball with a handle attached back in the 1700’s would become a phenomenal tool for strengthening the body, and improving muscular endurance over 300 years later.  The Russians introduced the kettlebell 300+ years ago as a way to strengthen the body, improve flexibility, and increase endurance.  Today, the kettlebell has stood the test of time, and continues to be a invaluable piece of fitness equipment for almost anyone interested in doing the same.

With no known origin, the kettlebell snatch has been unquestionably one of the most effective exercises for activating the most amount of joint movement, muscle fiber recruitment, and improved muscular endurance.  A study by ACE Fitness in January of 2010, tested volunteers on the benefits of the Kettlebell Snatch in regards to heart rate, oxygen consumption, blood lactate levels and rate of perceived exertion.  

Subjects (male and female) performed the kettlebell snatch in specified intervals over 20 minutes, and results were recorded.  Results of the test showed that in regards to the above stated measurements, subjects burned on average over 20 calories per minute which is the equivalent of running a 6 minute mile pace!  Read the study here:  kettlebells012010

"Subjects burned an estimated 20.2 calories/minute performing the kettlebell snatch; the equivalent of a 6 min/mile pace."

Learning how to safely perform the kettlebell snatch can help anyone looking to improve their muscular performance and increase their functional capacity for every day activities.  DO NOT ENGAGE IN THIS ACTIVITY IF UNDER MEDICAL SUPERVISION.  

To the right is thorough instructional video on completing the kettlebell snatch.  Always begin with very light weight to help become more efficient at performing the movement correctly, prior to increasing the weight.

Once you have learned the fundamentals of performing the Kettlebell Snatch, you can perform “On-the-8’s” which is a great workout to push your cardiovascular limits and improve total body strength.  

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