Cheers r/kettlebell!
We wanted to share these tips to help you build confidence and develop a basic starting point for your kettlebell journey.
In Part 3 (this post), we'll cover the
In Part 1, we covered the Kettlebell Deadlift, Deadlift Drills, Kettlebell Swing, Swing Drills, Kettlebell Goblet Squats, and Goblet Squat Drills.
This overview is a simple, basic intro from a hardstyle technique lens.
If you found this info helpful or you want to read more, you can snag the complete Kettlebell Skills Guide here when you join our newsletter. The full guide covers 8 skills with 20 extra drills and 30 demo videos.
So let's begin!
The OHP is an excellent grind for building upper body strength.
Rack Position Before the Press
Perform a single arm clean and ensure the bell is in a strong rack position. This means the forearm is in a vertical position and the wrist is neutral. The top of the fist should be near the height of the collarbone or shoulder. Take an initial inhale after the clean. Exhale as you press, inhale as you are pulling the bell back down into the racked position.
About Halfway Through the Press
Crush the handle and press the bell overhead until the elbow is fully locked out.
End Position of the Press
The bicep should be in line with the ear. You may make a fist with the non-pressing arm to create more tension.
Press Demo Video
Establish a Vertical Rack
Finding a \"Vertical Rack\"
A great clean makes for a great press. If the clean is messy, you will spend time and energy getting the bell in position before pressing. Pause and check to make sure that your forearm is vertical, wrist neutral, and the top of your fist is in line with the collarbone or shoulder height. While a vertical forearm is not required for a great press, it helps most people press better with most loads.
Vertical Rack Demo Video
Half Kneeling Press
Press in Half Kneeling
The legs are a very powerful aspect of the press. Strong glutes and quads can make your press much easier. If you take this away, you are forced to focus on your core, racked position, and grip. Use the ½ kneeling press drill to re-establish a connection to the core and grip before pressing. This drill also allows the student to hone in on “stacking” their joints. This means the load is directly over the main joints - elbow, shoulder, hip, and knee.
Half Kneeling Press Demo Video
The snatch is one of the most complex, but rewarding kettlebell skills. Once you have it down, you can open many doors to gaining strength and power. The snatch brings the bell from the floor to an overhead position in one movement. The bottom half of the snatch is fundamentally the same as the swing. While the mechanics differ slightly, the power is generated from a hinge position.
Snatch Start
Find your stance.
Snatch Hike
Inhale and hike the bell.
Snatch Middle Pull
Drive through the legs and stand up fast. Exhale with your hip extension, not at the top of the snatch. Bend the elbow and pull the arc of the bell in towards you.
Snatch Finish
Spear your hand through the handle and straighten your arm overhead. The grip should be relaxed.
Snatch Demo Video
Clock Drill for High Pull and Snatch
Clock Drill Using High Pulls
Sometimes it’s hard to put all of the steps together. The clock drill helps you graduate from swing to high pull to snatch. Start at 9 o'clock with a swing. Bend the elbow slightly and perform a high pull at 10 o'clock and 11 o'clock. Perform a snatch at 12 o'clock. Repeat 3 continuous snatches after the clock drill.
Clock Drill Demo Video
Top Down Snatch
Top Down Snatch
Many folks tear their hands as the bell is coming down. Use this drill to practice the descent of the snatch. Get the bell overhead with a clean & press or clean & push press. Flick the wrist and toss the bell forward. Bend the elbow so that the bell smoothly transfers from the palm to fingers and back into the palm again.
Top Down Snatch Demo Video
“Face the Wall” Snatches
\"Face the Wall\" Snatch
If you’re having trouble taming the arc, meaning your arm is staying straight throughout the movement, try this drill. Start a few feet away from a box, yoga mat or wall. Each rep step a little closer until the bell is moving as close to your body as possible.
Face the Wall Snatch Demo Video
This concludes the skills to be covered in Part 3. We hope this helps you get your training off to a good start!
If you found this info helpful or you want to read more, you can snag the complete Kettlebell Skills Guide here when you join our newsletter! The full guide covers 8 skills with 20 extra drills and 30 demo videos.
Have a great week of training, r/kettlebell!
We wanted to share these tips to help you build confidence and develop a basic starting point for your kettlebell journey.
In Part 3 (this post), we'll cover the
- Press
- Press Drills
- Snatch
- Snatch Drills
In Part 1, we covered the Kettlebell Deadlift, Deadlift Drills, Kettlebell Swing, Swing Drills, Kettlebell Goblet Squats, and Goblet Squat Drills.
This overview is a simple, basic intro from a hardstyle technique lens.
If you found this info helpful or you want to read more, you can snag the complete Kettlebell Skills Guide here when you join our newsletter. The full guide covers 8 skills with 20 extra drills and 30 demo videos.
So let's begin!
The Kettlebell Press
The OHP is an excellent grind for building upper body strength.
Rack Position Before the Press
Perform a single arm clean and ensure the bell is in a strong rack position. This means the forearm is in a vertical position and the wrist is neutral. The top of the fist should be near the height of the collarbone or shoulder. Take an initial inhale after the clean. Exhale as you press, inhale as you are pulling the bell back down into the racked position.
About Halfway Through the Press
Crush the handle and press the bell overhead until the elbow is fully locked out.
End Position of the Press
The bicep should be in line with the ear. You may make a fist with the non-pressing arm to create more tension.
Press Demo Video
Kettlebell Press Drills
Establish a Vertical Rack
Finding a \"Vertical Rack\"
A great clean makes for a great press. If the clean is messy, you will spend time and energy getting the bell in position before pressing. Pause and check to make sure that your forearm is vertical, wrist neutral, and the top of your fist is in line with the collarbone or shoulder height. While a vertical forearm is not required for a great press, it helps most people press better with most loads.
Vertical Rack Demo Video
Half Kneeling Press
Press in Half Kneeling
The legs are a very powerful aspect of the press. Strong glutes and quads can make your press much easier. If you take this away, you are forced to focus on your core, racked position, and grip. Use the ½ kneeling press drill to re-establish a connection to the core and grip before pressing. This drill also allows the student to hone in on “stacking” their joints. This means the load is directly over the main joints - elbow, shoulder, hip, and knee.
Half Kneeling Press Demo Video
The Kettlebell Snatch
The snatch is one of the most complex, but rewarding kettlebell skills. Once you have it down, you can open many doors to gaining strength and power. The snatch brings the bell from the floor to an overhead position in one movement. The bottom half of the snatch is fundamentally the same as the swing. While the mechanics differ slightly, the power is generated from a hinge position.
Snatch Start
Find your stance.
Snatch Hike
Inhale and hike the bell.
Snatch Middle Pull
Drive through the legs and stand up fast. Exhale with your hip extension, not at the top of the snatch. Bend the elbow and pull the arc of the bell in towards you.
Snatch Finish
Spear your hand through the handle and straighten your arm overhead. The grip should be relaxed.
Snatch Demo Video
Snatch Drills
Clock Drill for High Pull and Snatch
Clock Drill Using High Pulls
Sometimes it’s hard to put all of the steps together. The clock drill helps you graduate from swing to high pull to snatch. Start at 9 o'clock with a swing. Bend the elbow slightly and perform a high pull at 10 o'clock and 11 o'clock. Perform a snatch at 12 o'clock. Repeat 3 continuous snatches after the clock drill.
Clock Drill Demo Video
Top Down Snatch
Top Down Snatch
Many folks tear their hands as the bell is coming down. Use this drill to practice the descent of the snatch. Get the bell overhead with a clean & press or clean & push press. Flick the wrist and toss the bell forward. Bend the elbow so that the bell smoothly transfers from the palm to fingers and back into the palm again.
Top Down Snatch Demo Video
“Face the Wall” Snatches
\"Face the Wall\" Snatch
If you’re having trouble taming the arc, meaning your arm is staying straight throughout the movement, try this drill. Start a few feet away from a box, yoga mat or wall. Each rep step a little closer until the bell is moving as close to your body as possible.
Face the Wall Snatch Demo Video
This concludes the skills to be covered in Part 3. We hope this helps you get your training off to a good start!
If you found this info helpful or you want to read more, you can snag the complete Kettlebell Skills Guide here when you join our newsletter! The full guide covers 8 skills with 20 extra drills and 30 demo videos.
Have a great week of training, r/kettlebell!