Explosive strength training exercises have to be both multi-joint and intense in nature. As a strength and conditioning professional I can think of no better exercise to accomplish this than the overhead kettlebell snatch. The snatch is an explosive exercise that is sure to enhance your training and performance rapidly!
In order to be an athletic atomic bomb you need to have a smart training program. Kettlebell training is probably the best all around method of training for ANY athlete to engage in if they are serious about being physically dominant. The single arm overhead kettlebell snatch is an explosive big core lift that I guarantee will improve your core strength, hip power, and shoulder stability better than anything. To perform this dynamic lift you will need the availability of at least a single heavy to moderately heavy kettlebell. This lift is executed by you having to vertically pull the kettlebell from either the ground or from between your legs up to a held position above your head in one smooth movement. This is done by you having to forcefully flex and then extend at both your hips and knees in order to generate the much needed force to lift the bell. As you lift the bell from the low position you will want to cock your arm back to bring the bell to a lateral position next to your head at the lock out. With your body "locked out" and fully extended you will want to lean into the bell as you bring it to this high position next to your head. Once the bell reaches this high position then you will want to vertically punch your palm towards the sky to complete the lift. The bell should smoothly roll over and not "smack" the back of your forearm. When you punch your palm make sure to suck your shoulder into the socket and lock out your elbow. This is one explosive weight lifting exercise that will get your attention quick!
If you haven't taken the time to include the kettlebell into your own arsenal of explosive strength training exercises then you are truly missing out. This style of training is one that you will be extremely glad you started once you see the worry in your competitor's eyes! To learn more feel free to access the rest of my articles on the matter for free. Remember that most anyone can train hard, but only champions train smart my friend!
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