20 Unique Kettlebell Exercises to Build Strength, Muscle and Mobility

SINGLE ARM KETTLEBELL SPLIT SNATCH

“The combination of a KB Snatch and an Overhead Lunge makes this a double dose of posterior chain recruitment. It is important that the athlete have a strong command of loaded lunging before attempting this. This is a great variation on the KB Snatch that brings coordination into play considerably. It works very well as a set up drill for Single Arm KB Complexes and Flow. It becomes easy to transition to different movement patterns from here.”

SINGLE LEG KETTLEBELL ROMANIAN DEADLIFT

“The single leg RDL demands balance, strength, and coordination. The most common fault with this exercise is seeing clients load too much too fast. So much so that they are no longer performing a hip hinge but instead are just flexing their spine with their hips locked. Make sure you are pushing your hips back and actually hinging at the hip of the planted leg. Lighten up the load if you cannot do this correctly and possibly grab a dowel to help you balance if needed.”

DEFICIT DUAL KETTLEBELL DEADLIFT

The kettlebell suitcase deadlift is a terrific overall strength builder. Not only for the posterior chain, but the quads and the upper back get a great dose as well. The addition of the deficit shown here is to simply extend the range of motion and work slightly higher up on the hamstrings and low back for the athlete. Be aware that this added deficit can put some athletes in a compromised position and therefore should only be used in certain cases by athletes with adequate mobility.

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