How to Do the Kettlebell Snatch Punch Exercise

Russian kettlebells are uniquely designed free weights which offer more versatility than dumbbells and other traditional weights. Quickly gaining popularity in the United States, Russian kettlebells are used to strengthen and condition the muscles of the body. With a few tips, you'll quickly be adding the kettlebell snatch punch to your fitness routine.

Difficulty: Moderately Easy

Instructions

1. Begin the snatch punch with your feet spread about shoulder width apart with the kettlebell centered in front of you. With your back straight and shoulders down, squat and grip the handle of the kettlebell. Lift the kettlebell using your hips and thighs, swinging the weight back between your legs to gain momentum.

2. Lift the kettlebell up above your shoulder on the upswing, positioning your body in full standing position. At this point your arm should be bent at the elbow with your palm facing forward. Hold your opposite arm straight out to the side to hold your balance.

3. Bend at the knees into a half squat and then stand up straight again as you punch the kettlebell up towards the ceiling. Bend your knees again as you bend at the elbow and bring the kettlebell back to your shoulder.

4. Punch the kettlebell out straight in front of you and then allow it to fall between your legs as you bend into a half squat. Swing the kettlebell and repeat the snatch punch. Start with only five repetitions of the kettlebell snatch punch. When you perfect the move, you can work up to as many as 25 repetitions.

Who Can Help:

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!