3. Kettlebell Clean and Press
1. Stand holding two kettlebells by your thighs, knees slightly bent and legs shoulder-width apart.
2. In one swift movement, slightly jump off the ground and raise your arms to extend above your head.
3. Land softly on your feet with your knees bent as though you’re doing a squat and extend your arms straight above you shoulder-width apart.
Powerlifting moves needn’t be restricted to barbells bending under crippling weight loads. Instead, the kettlebell clean and press offers the opportunity to increase grip strength, become stronger in overhead movements (your shoulder press will thank you) and will help you learn the lesson of maintaining a rigid core during all lifts.
4. Kettlebell Snatch
1. Holding a kettlebell in one hand between your legs, squat down until your thighs are parallel to the floor.
2. Drive upwards through your hips and knees and as the kettlebell rises to shoulder height, rotate your hand and push it upwards until your arm is locked out.
3. Squat down and return the weight to the start position. Repeat with one arm, then swap sides.
Studying the benefits of the kettlebell snatch, the University of Wisconsin found that participants burned around 20kcals a minute while performing kettlebell snatches, during a work/rest split of 15 seconds on and 15 seconds off.
Plus, the researchers found that participants performing the kettlebell snatch usually maintained 86 to 99 per cent of their maximum heart rate, making it an essential move for easy weightloss.