Video: How To Do a Kettlebell Snatch and a Kettlebell Swing

Adam T Glass doing a kettlebell snatch at the XHP Center

Adam T Glass is back at the Extreme Human Performance Center the other day here in White Bear Lake MN to work on some kettlebell snatch techniques.

Why the Kettlebell Snatch?

1) Great Conditioning (”Cardio”)

Since you are doing a ton of work in a short period of time (just like in the Kettlebell Clean and Jerk) it really gets you breathing hard fast. Great way to improve CRF (cardiorespiratory fitness)

2) Efficient

If you have ever done a kettlebell snatch you know that you can’t do them for a very long period of time. Even at the Elite level, the max competition time is 5 to 10 minutes.

What if I Can’t Do a Kettlebell Snatch?

You want to learn how to do a kettlebell swing first, so check out the progress in the video below.

Note, the cues and coaching tips use here are specific to the athlete(s) Adam was coaching.  This is a great place to start if you are having similar issues, but may or may not work for YOUR body.  You will have to try it and test it yourself.

Summary

Some great tips for you to get better condititioning and add some muscle too!

Comments

Let me have them!  What do you think?

Rock on

Mike T Nelson

PS

Grip and Rip Bonus items are almost live!   The past 2 days gives you an idea of Adam’s teaching and he did a great job on teaching on the Grip n Rip DVDs too!

The special, limited time bonuses go up this Thurs July 15 at high noon right here at this site!  Come back then and you will NOT be disappointed.

I will even have a FREE bonus that will not even require a purchase from you just for reading the site!

–>

READY TO GET SERIOUS FITNESS RESULTS? If you are serious about making the best gains for your life in the gym, then you must check out Grip N Rip by Adam T Glass and Brad Nelson. In this video set, they will teach you, step by step, how to add as much as 18 lbs of lean mass in 3 months, from just a few tweaks to your current routine. This is a no-brainer and you would be nuts not to check this out now! Go to Grip N Rip now before they are gone!

Video Tips For Kettlebell Long Cycle Clean and Jerk from Adam T Glass at the Extreme Human Performance Center, Part 1?

Adam T Glass at the Extreme Human Performance Center

Adam stopped by the Extreme Human Performance Center here in White Bear Lake MN recently and we had another great training session.

I was even able to capture it on video, so free custom instruction for you on the Kettlebell Clean and Jerk and also known as the Kettlebell Long Cycle (KB LC)

At one point there were 5 people lifting from all different backgrounds.

We had myself, Dave “Athlete Creator“, DDN, my lovely wife Jodie, and Adam. It seems impossible, but 23 personal records (PRs) were broken that night alone.  These were for volume, intensity (weight on the bar aka % 1rep max), density (volume/time) or quality of movement.

Dave and I did primarily a bench press session and Jodie joined us for some neutral bar bench press work too.

Adam and DDN were doing all sorts of Kettlbell work and hit up some density work on deadlifts at 405 lbs at the end too.

Top 3 Reasons to do a Kettlebell Clean and Jerk

1) New/Novel Exercise for More Muscle

Novel exercise is a great way to add some muscle hypertrophy (build muscle) since it is a new exercise for many. Remember when you did some new exercise and you were really sore the next day? Bingo! Not that soreness is the be all and end all of muscle growth, but doing a new exercise can add more muscle

2) Speed

I have talked about this recently too in regards to tissue turnover.
More volume and more speed of execution should allow you to build more muscle and recover much faster. This is an exercise that you can slowly add more speed to over time without the need for a spotter or a complex rack. Just a couple kettlebells and you are set

3) Efficient Whole Body Work

Since you are working the body as a whole, you won’t need tons of time doing this exercise to get a great effect. You are working everything from the hips, core (I hate that word), arms, shoulders, etc in a very short period of time.  Awesome exercise.

Video: How To Perform the Kettlebell Clean and Jerk (Long Cycle)

Below are some videos of Adam giving some great pointers! Pretend you are a fly on the wall during a private session.

Check it out!

Stay tuned as always for more tips and strength training 101!

Note, the cues and coaching tips use here are specific to the athlete Adam was coaching.  This is a great place to start if you are having similar issues, but may or may not work for YOUR body.  You will have to try it and test it yourself.

Comments

What do you think?  Do you want to see more?

Post 10 comments by 2pm CST tomorrow (Wed) and I will have part 2 for you on kettlebell snatches!   Just drop a quick comment now.

Rock on

Mike T Nelson

PS

Stay tuned as the Grip n Rip DVD featuring many hours of Adam’s instruction will have tons of free bonuses with it starting this Thursday at high noon but ONLY here and only for a limited time.

Are You Bored With Your Current Exercise Routine?

FREE Teleseminar Call Reveals the #1 Secret FUN Exercise for Explosive Strength, Fun, and Never-Quit Conditioning!

• Do you want to awe your friends and coworkers?
  
• Want conditioning that never stops, while having fun?
  
• Develop fingers of steel and stong hands up to any task.  Never be defeated by another pickle jar!
  
• Want to explode with speed and strength from ANY position?
  

Just enter your name and email address and click on the “Sign Up” button and I’ll send you the teleseminar log in information right away, no strings attached.

The teleseminar is Thursday June 16, 2010 at 7pm Central Standard Time

Update on Kettlebell Juggling, Personal Records, and Vision

It is me going from an open palm to swing

I sent this out to my newsletter last night and the response was so crazy I just had to post it here for those who are not on my newsletter.    You can sign up to my newsletter at the link below and get some free gifts too!

Extreme Human Performance Insider Newsletter

Part 2 of my powerlifting journey (the How To part) will be up soon, so stay tuned for that.

Here we go!

Just wanted to share a short story with you.

I already shared it with my wonderful wife Jodie, but I just have to tell you
about it too!

I was at work today (editor’s note, it was actually yesterday) and I had a blinding headache. This is very rare for me as I am fortunate that I don’t get head aches very often at all.

I could feel tension creeping up the back of my neck and around to my left eye even.

I felt like my head was in a vice and it was just getting worse and it was only 11am.

I got some more coffee and no change. Crap.

I felt like I could just fall asleep too. I had zero energy.

At lunch I wondered down to the gym and tested my movement
(as shown in the Grip n Rip DVD) and it was horrible!

No surprise there as anyone watching me move could see that. I walked like I just crawled out a cave from hibernation.

I did some mobility work, curls with my left leg in front and rotated to the left and I started to feel much better.

Re-tested my movement and much better.
My headache was almost gone at this point too! Total time was 10 minutes!

How did I know which positions to work on?

I have tested my exercise before and started with ones that normally work well for me. They may work for you or they may not; you will just have to try and see.

I felt great and went outside to see the sun at the local volleyball court for some kettlebell fun.

I’ve been working on kettlebell juggling or also known as kettlebell hand to hand work.

In short, you are sort of throwing the kettlebells (KBs) around from one hand to the next in different configurations and spins.

Why? Because it is different and FUN!

Today was awesome as I just set a HUGE PR (personal record) for KB juggling–two 16kg KBs (one in each hand) and did a hand switch of BOTH at the same time, moving left to right and right to left with one going over the top and the other passed underneath in front.

The best part was that I nailed it on my first full attempt too. I could see both of them moving through the air also.

Why is this so huge?

Since about age 4 I have been diagnosed as “stereoblind” meaning I don’t see in 3D as most people do.

Now I am drive a car and play sports (which both took a fair amount of work), I still operate like I have one eye closed all the times.

In High School I was a complete detriment to any team. If their option was to play with me on their time or one man down, they would take one less person if allowed vs. have me on the team. Sad but true.

I could not track a fast moving object (like a ball) if my life depended on it.

I’ve been to multiple docs and everyone has told me flat out I will be stereoblind the rest of my life.

One actually refused to do further work with me since nothing was working.
I was left to figure it out myself with the help of some other really smart people like Frankie Faires, Dr. Cobb, The Movement Doctor and Adam T Glass.

So, to the docs I say a polite “screw you”

I am not seeing in full 3D YET, but I am better each day.

And one day I will wake up seeing in 3D and it is going to be AMAZING.

I am already saving money from Grip n Rip sales to do more full visual work once I finish my PhD.

Summary

Nothing is impossible

YOU decide what to do

If you want to move better with less pain, you must start testing your exercises (as in the Grip n Rip DVD)

KB Juggling is FUN!

Comments?

Post them below!  Let me know what goals you are working on to overcome!

Rock on
Mike N
PS
If you want to learn more about KB juggling, you have to see Logan doing some crazy stuff here
It is a great DVD with awesome tips too!

Sign up to my RSS feed and any time I update a post, you will know about it instantly!

You can also help out by hitting this  

3 Steps to Adding Muscle and Strength to your back with pullups and biofeedback

Do you want to learn how to add some strength and size to your upper back?

I have the solution for you!  I will walk you through how to perform on the great upper back builders or all times – the pull up!

I will also show you how to test it using biofeedback for optimal results, custom to YOU!

Special thanks again to Dave, the “Athlete Creator” for his help on this one too.

Here we go!

Step 1
Learn how to do a proper pullup

I detailed all of this in the post below if you would rather read than watch a video

The Perfect Pull-up and Chin-up :An Awesome Bodyweight Exercise

Step 2: Use Biofeedback to Test the Pull Up
Should I even do a pullup?

What if pullups, chin ups, and neutral grip pull ups do not test well?

Test the contra specific

If you see Bench Press Billy in the gym – you know, the guy that benches Monday, Wed, Thurs, Friday and some times on Sunday – he needs to start working the OPPOSITE movement to get some symmetry again (rowing motions).

The same can be said for pullups!  Maybe you need to work the contra specific (opposite movement) for a bit.

Contra Specific Exercise for Pull-Ups: 3D Kettelbell Presses

3 Steps To a Massive and Strong Upper Body with Pullups

1) Learn how to do pull ups correctly
2) Use biofeedback to test pull ups
3) If they don’t test well, test some contra specific exercises like kettlebell presses

FAQ

What if pullups test well every day, should I really do them every day?

Yes!  ”Strength is a skill” –Pavel

So you need perfect practice.

What if none of the options above test well?

Test something new and different (novel)

Can I test other pullup/chin variations?

Yes! Use your imagination and go crazy

What if I don’t know how to do a kettlebell press?

Watch this video below

Basics of the Kettlebell Press by Mike T Nelson

Can I change the grip on the kettlebell presses?

Yes! You can test these variations
1) Open Palm Pressing
2) Bottoms Up Pressing (KB is upside down)
3) Pizza Press (pressing KB from the bottom)

I review these in this video below

Kettlebell Press Variations by Mike T Nelson

Here is Adam T Glass showing you how it is done!

Bottoms Up Kettlebell Presses and Card Tearing

Nice work Adam! Look for him to be doing EASY reps of KB bottoms up presses with the Beast (48 kg ) very soon.

Comments

Let me know what you think and how this works for you! If you follow it, you will see your pull up number go way up!

Heck, you may even bench press more!

Rock on
Mike T Nelson

PS

Newsflash!

Just got word that the Grip n Rip DVD for lost and duplicate inventory will go on sale starting tomorrow (Friday) April 8 at NOON central time.

Go HERE  Grip n Rip Lost Inventory Sale

I know there are only a FEW copies, so get them while can before the final ones are gone!    If you get there later and the sales page is not up and it is asking to be added to a waiting list, then they are gone.   Sorry.

PPS

Yes, I will still throw in the 2 bonus items shown below (the conference call has expired though)

Grip n Rip Biofeedback Testing Special Offer