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Kettlebell One-Handed Snatch

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Back

Calories Burned:  476 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Spinal Erectors
Secondary Muscles Trained:  Thighs
Instructions: 
1. Stand with legs shoulder-width apart and knees slightly bent.
 
2. Place kettlebell in the center of your legs and grab with one hand in an overhand grip.
 
3. Bend your legs and by using your hips,  swing the kettlebell up and over your head in one smooth motion. If you break down the movement, it's actually a clean to the shoulder with a full extension overhead. When the arm is extended the kettlebell will flip over and land agains the back of your forearm.
 
4. Let the kettlebell fall down between your legs in a controlled, swinging motion. Repeat. 

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