Skill/Technique
Kettlebell snatch + Kettlebell windmill
3 x 5 per arm
*Lengthy KB Snatch video
Workout
40-30-20-10
Double unders
Amer KB Swings (53/35)
Air squats
*12 min cap
**Getting in some skill work to start the day. You might’ve noticed an absence of KB snatches from workouts in favor of DB snatches. Why? Because they’re easier to teach/learn. As with the gymnastics movements, we’re giving some dedicated time to the KB snatch, so as to not avoid them or default to the easier DB in the future. Common faults include overgripping the handle which doesn’t allow for it to rotate in your hand, a loose wrist, and letting the KB bang on your forearm. Will your arm be a little tender even if you do the movement correctly? Sure. It’s steel on flesh. Are your hands sore after pull ups? Same thing. How do you lessen the pain? Practice good technique. Same with the windmills – good technique work to keep that shoulder in a good, stable position with weight overhead. And we can scale this to a kneeling windmill as well. Might look very familiar to the lowering portion of a Turkish Get Up. Weird how these things are related…
The workout should be fast. Scale the dubs to 2x single unders. The goal of the KB swings at this weight should be American (KB overhead, bottom of KB pointing up, elbows locked out) or at least eye level. Hit depth and hips/knee extension at the top. Monday’s workout was a tough one – long chipper with a time cap doesn’t leave room for error/resting. Same with today. Shorter cap, but this one will be more of a sprint. Race your gym bae.
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