Power training kettlebell exercises are the exercises that make kettlebell training so unique and effective. Power training kettlebell lifts, sometimes called ballistic lifts, work every system of the body. They allow you to simultaneously make strength and power gains while increasing muscular endurance and improving cardiovascular capacity.

That’s because these power training lifts work every muscle of the body. And when I say work, I mean work. You don’t do ballistic lifts at the slow and controlled pace you might use when you bench press or squat. These lifts require you to fire all muscles in a specific pattern to get a kettlebell up. And you do these power training lifts at high speed.

Ultimately, ballistic kettlebell lifts increase your explosive power.

Since ballistic lifts are the bread and butter of kettlebell training, I thought I’d show you 2 of the kettlebell power training lifts you can use to work your entire body.

Click each picture to see full view…

Double Kettlebell Cleans

Kettlebell cleans are similar to the two-handed swing, but instead of swinging the kettlebells out in front of you, you lift it up to your chest.

Here’ how to do Double Kettlebell Cleans. 

1. Stand with your feet shoulder width apart and place 2 kettlebells between your feet.
2. Squat down and grab the handles with each hand, palm toward your body. Look forward and keep your chest up.
3. Now stand up. As you stand up, lift the kettlebell to your chest in one fast fluid movement. Keep the hand on a vertical line with the elbow slightly back and rotate the wrist externally so the kb’s roll round the forearm. When you’re at the top the kettlebells should be resting on your forearm and bicep. You can hold them there for a second or two to make sure you’re in control of the weight.
4. Now bring the kettlebells back down. As you go back down keep looking forward and keep your chest up.
5. Swing the kettlebells between your legs, but don’t let them touch the ground.
6. Now repeat the process. Keep the motion fluid, only stopping for a second or two at the top of the lift to make sure you’re in control of the lift.

You can also add in a push press movement after cleaning the kb’s to increase upper body involvement.

The start position is the both for both lifts, as you can see in the first picture. This then follow the final positions for the double clean then the double snatch.

Double Kettlebell Snatchs

The Double Snatch involves picking up 2 Kb’s and explosively driving them to above your head in one movement. Here’s how you properly perform the lift.

1. Stand with your feet should width apart and place 2 kettlebells between your feet.
2. Squat down and grab a handle with each hand. Make sure you’re looking straight forward and your chest is up.
3. With power, stand straight up. As you stand up, pull the kettlebell on a vertical line leading with the elbows. Extend arms above head and punch into kb’s to help them flip over hands at top. You can dip under kb’s at this point.
4. Now bring the kettlebell back down to the rack position as described in the clean. Now flip the kb’s over, sitting back and drive through with hips to snatch above head again.
5. As you progress you can miss out the rack position and go straight from overhead position to the start and into the next snatch. Keep your chest up and looking forward the entire time.
6. The weight should not touch the ground until you’re done. Keep the motion fluid. You should never stop moving.

A variation of the Double Snatch is the alternating snatch where one kb is anchored with a straight arm while the other is snatched and repeat with the other arm.

Here is guy Noble with a montage of kettlebell exercises..

By Guy noble dip P.T.

Just about everybody I see training at gyms for increased conditioning for sports, train’s incorrectly. I hate to say it but it’s true. I know most people reading this will think, who is this bloke to tell me I’m training incorrectly and if your on this web site, then your either changing the way you train or are wanting to find out how to.

This is the scenario you see in most gyms when it comes to sports conditioning:-

A person goes into a gym requesting a program to increase their strength for their chosen sport. The gym being either a bodybuilding gym gives them a typical bodybuilding program designed to increase muscle mass without any thought to power or it’s a health club where they are scared to death of free weights so prescribe a program of strength exercises on machines.

What happens?

This person gets bigger and stronger but ends up slower than they where before and gives up weights stating that they are useless for sport. When done correctly free weights and in particular Kettlebells, which to my mind are the ultimate free weight exercise you can easily see dramatic improvements in your strength to weight ratio and ultimately power. Don’t think for one minute that increased muscle size and bodyweight equals increased power. When it comes to power, speed is the component that matters most and one of the keys to that is to increase strength with little or no bodyweight gain.

 And to do that you need to… well that’s for another article!!

Hey everyone, welcome to the Kettlebell Seminars Blog! We are very excited to be launching our blog for you all..

First of all here’s a video which will introduce you to us…

So… to see our website simply click the company logo at the top of the screen. 

To visit our register of instructor’s please visit www.rkps.org you will find all information on our course’s and instructor’s here.

Our blog will be updated regularly with advise, news and tips for all fitness professionals.

We want to provide you with the best information possible to do with health and fitness, we will be providing you with information on nutrition, general kettlebell training and marketing advise for all fitness professionals - our first blog will be published in a  couple of days so keep a look out…

Thank you for reading our introduction,

Adrian Burton.