The Kettlebell Craze: The "Snatch"

Did you know that by properly using kettlebells an individual could burn up to 1,000 calories an hour? Did you also know that kettlebells are not just a strength and muscle builder, but also promote cardiovascular endurance? So for those who love to work out but never focus on cardiovascular endurance, kettlebells might be the way to go!

According to Mark Crawford in The Journal of the American Chiropractic Association, “Ballistic exercises, such as swinging, are used to produce more speed and power by recruiting fast-twitch muscle fibers…the muscles responsible for assisting the breathing process are engaged in muscular activity, which doesn’t allow them to assist in the respiratory process.” In laymen’s terms, all of the muscles that are being used during a kettlebell swing are working hard while breathing increases; subsequently increasing the user’s maximum oxygen uptake after continuous use and workouts.

In a study conducted by the American Council on Exercise, amazing results were seen when the researchers implemented a kettlebell program with a handful of subjects. The study was called “Twice the Results in Half the Time?” and the effectiveness of kettlebells was proven. Not only were muscle strength and endurance's' improved, but their cardiovascular endurance improved. The study also verified that a total kettlebell workout can burn up to 20.2 calories a minute; the equivalent to this is running a 6-minute mile.

In the previous “Kettlebell Craze” posts, the basics of a kettlebell were discussed. First, the overall idea of a kettlebell was explained; second, the swing was depicted and after that, a clean. The final “Kettlebell Craze” post: a snatch.

When an instructor or coach provides cues for performing a snatch, they should first build off of a swing and clean followed by the movements listed below:

1.     Stand with feet hip-width apart; knees and hip slightly hinged; being to do a one-arm swing to get comfortable with the motion

2.     Next, like a clean, instead of a semicircle motion like a swing, pull the kettlebell at a more vertical angle with the elbow leading

3.     This time, once you lock your hips and knees out, instead of stopping the kettlebell around shoulder height like in a swing, continue to let it rise using its own momentum; at this point, your elbow is still bent

4.     Once the kettlebell is about the height of your face, punch the kettlebell up towards the ceiling to lock out the elbow and allowing the kettlebell to flip over

5.     Make sure when you bring the kettlebell down from the locked out motion not to let it sling down, being in total control and bring it down the same way it came up is the key

The kettlebell craze is one that everyone should jump on board with. Kettlebells are extremely popular and effective in the fitness world! ACEfitness said it best in the article Kettlebells Kick Butt by stating, “Kettlebells are much more than a fitness fad, as kettlebell training serves as an integrated form of movement-pattern exercise because the whole body contributes to managing the load as it swings through various planes of motion.” 

If you haven’t picked up a kettlebell yet, what are you waiting for?