1. KB snatch Pyramid (16 kg x 10,9,8,7,6,5,4,3,2,1 x ea. side - continuous without sitting KB down)
2. Windmill - 24kg x 3 x 10 ea.side
3. KB Single Arm Snatch - 24kg x 3 x 5 ea. side
The pyramid was no joke. You could use this technique with just about any exercise. Performing the snatch pyramid style will definitely get your heart racing (cardio), build great muscle endurance (burn fat/tone), build strength (resistance),and really help with shoulder mobility. Of course, you need to make sure you are performing the kettlebell snatch with proper form.
The snatch is probably one of the more complex, yet very-inclusive of all the KB exercises, and is definitely one of the main pillars of kettlebell training. Jason C. Brown, a kettlebell and fitness coach I truly respect, has a great video demonstrating proper snatch technique with the kettlebell. Take a look below.
Before you watch Jason's video, please note that although watching videos and reading books are good tools to learn more about proper kettlebell lifting, nothing beats personal instruction. Therefore, I suggest you find a certified AKC, RKC, or CKT near you, sign up for a few sessions, in order to learn the basics and proper technique. Better yet, sign up for one-on-one or group sessions, to really accelerate your training, by adding kettlebells to your training arsenal.
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