Double Kettlebell Clean And Press Program: Benefits Of Double Kettlebell Clean And Jerk Program
The double kettlebell snatch is one of the most popular weight training exercises. It’s a great exercise to improve your strength endurance, power, speed and explosiveness. You can perform this exercise with dumbbells or barbells. A good way to increase your performance level is to use two different types of weights for the same exercise.
If you’re new to the double kettlebell snatch, it’s recommended that you start off with light weights until you get used to it. If you have any questions about how to do the double kettlebell snatch properly, then please refer to our video tutorial.
Benefits Of Double Kettlebell Snatch Exercise:
Strengthens your upper body muscles like triceps, chest and back. Strengthens your core muscles which helps prevent injuries such as back pain. Improves balance and coordination. Increases your ability to lift heavier weights.
How To Do The Double Kettlebell Snatch Exercise Properly?
To perform the double kettlebell snatch correctly, you need to make sure that you are holding the bar at shoulder height when performing the exercise. Also, keep your elbows straight while lifting up from the floor. When you reach overhead position, hold for a count of three before lowering down again. Check the double kettlebell snatch tutorial video for a better visual.
While doing this exercise, it’s important to keep your wrist straight otherwise you can get injured. You can wear wrist wraps to protect your wrists if you feel that they’re at risk of getting sprained. If you don’t feel comfortable performing this exercise without the wrist wraps, just avoid doing it.
To perform the double kettlebell snatch, start with two kettlebells on the floor in front of you. Then, hold one kettlebell in each hand and bend down to grab them. When you’re holding the kettlebells, your grip should be slightly beyond your knees, your elbows should be straight and you should look forward.
Make sure that you have a wide stance with your feet and that your knees are slightly bent when you’re in the starting position. Also, keep your back straight and don’t lean forward. When you’re in the starting position, brace your core by taking a deep breath and squeezing your abs as if you’re about to be punched in the stomach.
Now, lift the kettlebells up from the floor by straightening your arms. When you’re lifting the kettlebells, your wrists should remain straight and rigid. Also, remember to keep the kettlebells close to your body at all times. As you start lifting the kettlebells, your back should remain straight and your head should be up.
When you’re ready to do the actual snatch, thrust your knees forward and pull with your arms at the same time. As you’re pulling the kettlebells, drive your hips forward and keep your elbows close to your body. Continue to pull with your arms and drive with your hips until the kettlebells are at shoulder height.
When the kettlebells are at shoulder height, drop them slightly behind your head. Then, thrust your hips forward and pull the kettlebells up and back until they’re at ear level. At this point, your elbows should be locked. Also, keep your wrists straight and rigid when you’re locking your elbows. Hold the kettlebells at ear level for a count of three and then slowly lower them down to the starting position.
Repeat the movement with your opposite arm and leg. For example, if you lifted the right kettlebell with your right arm, then you should lift the left kettlebell with your left arm on the next rep.
How To Increase Difficulty?
Increase The Weight: You can use heavier weights to make the double snatches more challenging. Just keep in mind that you shouldn’t lift more than you can handle because that can lead to bad form and even injury.
What Muscles Does This Workout Hit?
This routine primarily works your core, shoulders and legs.
Sources & references used in this article:
Development of speed-strength glycolytic endurance in judo by VG Pashintsev, AM Surkov – Teoriya i praktika fizicheskoy kultury, 2015 – teoriya.ru
External kinetics of the kettlebell snatch in amateur lifters by JA Ross, JWL Keogh, CJ Wilson, C Lorenzen – PeerJ, 2017 – peerj.com
Magnitude and relative distribution of kettlebell snatch force-time characteristics by JP Lake, BS Hetzler, MA Lauder – The Journal of Strength & …, 2014 – journals.lww.com
Demands of the Kettlebell Snatch by JA Ross – 2018 – researchbank.acu.edu.au