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Archive for April, 2011

The one arm kettle bell snatch can be done on a bosu ball.  Begin the exercise by clenching your abs.  Use your right hand to lift the kettle bell and carefully step onto your bosu ball.  Place your right arm out at your side and keep your feet shoulders width apart as you bend at your knees to slowly do a squat.  As you squat, let the weight fall to the level of your knees.  Now, as you come to a standing position, lift the weight straight up over your head, squeezing your abs, glutes and thighs to keep your balance and to protect your back.  Do the movement very slowly in order to control your form.  Repeat the entire motion for 2 sets of 12 repetitions (on each arm) to start.

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 To do a one arm kettle bell snatch on a balance board, begin by tightening your abdomen.  Bend and lift the kettle bell from the floor with your left hand.  Keep your abs tight as you come to a standing position.  Slowly and carefully step onto your balance board and place your right arm out at your side.  Be sure to squeeze your abs, glutes and thighs to keep your balance and to protect your back.  Your feet should be shoulders width apart as you bend at your knees to do a squat.  Bring your thighs to where they are parallel to the ground as you let the weight fall to your knees.  Now, as you come to a standing position, lift the weight straight up overhead.  Do the entire movement very slowly in order to control your form.  Repeat the entire motion for 2 sets of 12 repetitions (on each arm) to start.

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