ALPHA Human Performance: Use the kettle bell for total body training

Kettle Bells have long since been thought of as the training tool "that you swing". In recent years it has burst back on the scenes as a training tool that can train everything from explosive movements, to pushing/pulling and body part training.

Check out the video of the KB in action and see how you can train your entire body with this one training tool.

DB 1-Arm Snatch

Want a simple power builder that is basic, but an absolute killer? Try DB 1-arm snatches.

1) Grab a dumbbell in one hand and stand with the feet slightly wider than shoulder-width apart.

2) Descend your hips in a "power position" with flat back and chest up

3) Quickly pull the dumbbell toward the ceiling while at the same time extending your knees and hips and raising on to the balls of your feet, keeping the dumbbell close to your body as you pull it.

4) As the dumbbell gets to its highest point, very quickly rotate your elbow under the weight while extending your arm.

The dumbbell will rest over the top of your shoulder with the palm facing away from your body. "Catch the weight with knees slightly bent

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Use the kettle bell for total body training