This chapter discusses the one-hand swing, single snatch, double clean, and single press. The one-hand swing is the next progression in the ballistic movements. I find that it takes slightly more coordination than the two-hand swing for two reasons: First, you must lean away from the weight slightly to keep it centered. Second, the tendency when progressing from two hands to one is to activate more muscle in the shoulder. But the true power in the movement still comes from the hips. I tell my clients to drive from the hips and try to relax the shoulder as much as they can. You need a bit more upper-body strength for the one-hand swing than for the two-hand swing— not twice as much, however, just slightly more. The main drive still comes from the muscles of the lower body when they are working together.
Next are the monster movements of the snatch and double clean. These are two of the most explosive exercises out there. The single snatch is considered one of, if not the, greatest exercises by kettlebell practitioners in terms of overall benefit. It necessitates a very large range of motion that goes from the floor to full extension overhead, using almost all the major muscle groups in the body. Using this much muscle at once places a very great demand on the cardiovascular system. This alone makes the single snatch a great exercise. The large range of motion also requires a very high level of explosiveness. You must commit to the snatch from the very bottom of the range and drive through until reaching the top. There is no halfway in the snatch: either you put it overhead, or you get out of the way.
The double clean is the first of what I like to call heavy ballistics, or power movements that might use a large amount of weight or intensity. It involves a short range of motion that comes from the knees up, similar to that of a hang clean with a barbell. It uses two kettlebells at once but is still user friendly because the body alignment is straight rather than leaning to one side. You use a fairly wide stance to clear the weights, which further reduces the range of motion, but you can use fairly heavy kettlebells because such large muscle groups are coming into play.
Last, this week includes the single press. Like its cousin, the two-hand press, the single press is a great exercise for the chest, shoulders, and triceps. Unlike the two-hand press, however, the single press requires more balance in the shoulder and more stability in the trunk. During the single press you need to lean quite far, away from the kettlebell, to maintain proper body alignment. You start with a wide stance. When the kettlebell is at full extension, you should be able to draw a line from the weight to the center of your base. This positioning requires a strong midsection and is great for overall development of the upper-body muscles.
As the name states, this movement is very similar to the two-hand swing. There are some subtle differences, however. Regarding posture and foot placement, set up the same way you would for a two-hand swing. When you grip the handle with one hand, make sure to center the kettlebell between your legs by leaning slightly to the side. Start with the same back-swing as you would for the two-hand swing. Then drive the kettlebell forward and up with your hips and thighs. Gently follow through with your shoulder until the kettlebell reaches eye level. When the kettlebell reaches eye level, let gravity bring it back down between your knees. Remember to continue to center the kettlebell throughout the movement. Repeat with your opposite hand.
One-Hand Swing The positioning for the one-hand swing is the same as for the two-hand swing, with two exceptions. First and most obvious, the grip is with one hand instead of two. Second, to center the kettlebell between the knees, you have to lean slightly away from it. The swing pattern still needs to follow the midline of the body, whether you are using one hand or two.
1. Set up as you would for a two-hand swing.
2. Keep the kettlebell centered.
3. Drive from your hips, thighs, and lower back.
4. Follow through with your shoulder until the kettlebell is at eye level.
5. Let gravity pull the kettlebell down for the next repetition.
Kettlebell practitioners consider the single snatch to be one of the greatest and most beneficial kettlebell movements. It has a huge range of motion that goes from the floor to arm’s length overhead and uses almost all of the major muscle groups. It also demands an extremely explosive execution that will translate to most sports.
Again, start with the basic setup of the deadlift and swing. Just as with the single swing, take a large backswing to get the kettlebell moving. Unlike the swing, however, the snatch has to come overhead for a full lockout. This means you have to generate significantly more power than you would for a swing that is going only to eye level. This explosion must begin at the bottom of the movement if you are to successfully complete the snatch. Also, you need to continue to drive and follow through with your whole body throughout the entire range of motion. Last, you need to get the kettlebell to gently roll onto your forearm by pushing into the handle approximately 12 inches before you reach the top of the movement. This starts the handle turning under the kettlebell and makes for a soft landing.
This sounds extremely confusing and borderline insane, but it is not as complicated as it sounds and will be well worth your effort. When snatches are performed correctly, they are very smooth and fluid and have almost no impact on the forearm. It takes a little practice to get the feel of this movement.
Single Snatch The single snatch is basically a single swing that has been followed through into an overhead lockout. Understand that more force is needed to complete the larger range of motion. Also, remember to push into the weight just before lockout so the kettlebell rolls onto your forearm instead of slamming into it.
SINGLE SNATCH: KEY POINTS
1. Set up the same way as you would for the single swing.
2. Use a big backswing to gain momentum.
3. Be explosive throughout the entire movement.
4. Follow through with your shoulder, and drive past eye level.
5. Push into the kettlebell just before the top of the movement so the handle goes under the ball and the kettlebell gently rolls onto your forearm.
There are several variations of the clean, and the double clean is the easiest to begin with. Simply put, a clean is a pull to a racked position on the shoulder. Double cleans are easier to learn than single cleans because the body is upright and symmetrical. You therefore do not have to lean to the side as you would for a single clean.
Double Clean Think of the double clean as a swing until the weight reaches waist height. At that point, tuck your elbows in and let them glide over the outside of your shoulders. Note that the weights are situated fairly low on the model’s shoulders. This is to keep unnecessary stress off of the muscles of the rotator cuff. The double kettlebell clean is more closely related to a kettlebell swing than a barbell clean, where the elbows are up and the bar is on the shoulders in the racked, or top, position.
First, line up two kettlebells so that the handles are in a straight line. Straddle the kettlebells, and line your toes up with the handles. You want your legs wide enough apart to clear the weights but not so wide that you feel off balance. Keeping your head up and shoulders back, start your backswing. As you swing both kettlebells forward, pull your elbows into your sides and begin to move your hands to the outside of your shoulders. This is the same movement you would use to open a coat. As you flip the kettlebells over, natural shelves are created with your hands, elbows, and shoulders. Once the kettlebells are in the racked position, pause briefly and then tip your elbows up. This allows you to direct the kettlebells. Allow the weights to swing between your knees, stretching the back, hips, and thighs; then bring them up for the next clean.
DOUBLE CLEAN: KEY POINTS
1. Line the kettlebells up with their handles in a straight line.
2. Straddle both kettlebells.
3. Start with the backswing; then bring the kettlebells forward.
4. Pull your elbows into your sides.
5. Move your hands outward like you would to open a coat.
6. Flip the kettlebells over onto the sides of your upper arms.
7. Pause briefly; then tip your elbows up to direct the kettlebells back between your knees for the next repetition.
The next pressing exercise you will add to your arsenal is the single press. Start with a moderate weight. Bring it to the outside of your upper arm. Take a fairly wide stance, and turn your head so you can look at the weight. This helps you keep your balance. The elbow of your active arm should be tucked into your side. Brace your stationary hand against your hip. Lean slightly away from the kettlebell so your hip helps support the weight. Press to full extension. If your body is properly aligned, you can draw an imaginary line from the kettlebell to the center of your stance. Pause briefly; then slowly lower the weight until your elbow is once again tucked into your side.
Single Press Note that the model is leaning to one side and the hip is pushed out to the side of the weighted hand. This gives extra support to the weight and takes the main stress off of the lower back muscles. When the weight is pressed upward, you should be able to draw a line from the kettlebell directly down between the feet.
1. Start with the kettlebell on the outside of your upper arm with your elbow tucked into your side.
2. Widen your stance to greater than shoulder width.
3. Turn your head, and look at the weight for balance.
4. Press to a full extension.
5. The kettlebell should be directly over the center of your stance.
6. Slowly lower the kettlebell until your elbow is tucked into your side.
