2. Repetition Snatches
Start with your feet slightly wider than shoulder-width apart, and knees slightly bent. Grab a Kettlebell resting on the floor in front of you. Swing the Kettlebell back between your legs. Straighten your knees, using the inertia of the weight to pull your arm forward. As the arm beings to separate from the body, push the Kettlebell vertically as fast as you can. If you are snatching with your right hand, push forcefully through your left leg, pull back with right hip, and shrug with right trap muscle. As the weight heads upward, release the fingers and insert the palm deeply into the handle, then lock out your arm in a fully extended position. To drop, shift your weight to the opposite foot and lean your upper body back. Keep your hips and torso extended, let your triceps connect to your torso and finish with a downswing as you change grips.
Suggested Reps: 3 minutes with right arm, then 3 minutes with left arm
Muscle Groups: shoulders, hamstrings, glutes, triceps, grip and forearm strength
Cotter’s Tip: With the snatch, forearm and grip strength play a big part in how long you can perform this exercise. "Someone can be really fit and have great cardiovascular fitness, but if they don't have that forearm endurance, they can't hold onto a Kettlebell," says Cotter.