Start by standing with your feet slightly wider than shoulder width apart. Place the kettle bells side by side gripping the kettle bells with your thumbs facing away from you. Swing the bells back as one unit with your arms, torso, and head following through. The bells should remain parallel. Durring the upswing, prepare to clean the kettle bells to the racked position. Making sure for elbows are connected to the hips straighten your knees. with out disconnecting for elbows from your hip, keep your reared squeezed and begin the first part of the jerk by quickly bending the knees. drive the bells up from the hip by jumping up off the heels extending through the toes, and straighten your legs. Drop under the bells by quickly setting your hips back, straighten your arms and lock your elbows. Stand up, extending through your hips and knees to full lock out position. To release the bells, lift your heels, unlock your knees, and allow the bells to drop straight down, bringing your elbows to your hips.
Start by cleaning the bells to the rack position. with out disconnecting your elbows from your hips, quickly bend your knees, straighten your legs quickly: come up off for heels, straighten your knees, legs and hips, as if jumping up. Drive the bells up from the hips. Drop under the bells sitting the hips back and locking out the elbows. Stand up straight to full lockout position. To release the bells, lift your heels and unlock your elbows. Bring your hips forward and come up on to the toes while slightly deflecting the torso back and allow the bells to drop straight down. Unlock the knees and bring the bells straight down to your hips. Reset by straightening your knees and returning to the rack position.
Start the double push-press by cleaning the bells to the rack position, making sure theta the elbows are in contact with the hips. With out disconnecting your elbows from your hips, quickly bend at the knees and straighten your legs and hips. Next, drive the bells up from your hips. The force of your legs and hips should transfer through the arm. Lock your knees and elbow and keep the bell aligned over your hips.
Start the Double Kettlebell press by standing with your feet shoulder width apart. Clean the bells to the racked position and lock your knees. Press the bells straight up over head from your hips. Straighten your elbows, and fix the bells overhead before returning to the starting position.
Start the double kettle bell clean by placing the bell handles pararel to each other. Grip the handles with your thumbs facing away from you. Moving as one unit, swing both kettle bells back through your legs. Your arms, torso, and head should follow through. On the up swing as the bells reach hip height, slightly bend the elbow, loosen your grip and slide for hands through the handles. As the bells are landing on your biceps and forearms bring your elbows to your hips.
Start the snatch by placing the handle of the bell at 45 degrees to your body with your thumb turned in and down. Swing the bell back through your legs, hinge at your hips, and keep your spine lengthened. Your arm, torso, and head follow through. As the kettle bell travels to shoulder height, pull the shoulder and elbow back quickly, and release the handle to allow the kettle bell to travel up and flip smoothly to the forearm. The kettle bell lands on your forearm, catch the handle diagonally across your palm with elbow and knees fully locked out.
Begin the one arm swing by placing the handle of the bell at 45 degrees to your body with your thumb turned in and down. Hold the handle slightly towards the corner. Swing the bell back through your legs, hinge at your hips, keep your spine lengthened. Your arm, torso, and head follow through as one unit. The working arm travels close to the body as the bell swings through. contract the muscles of your reared and hamstrings to stand up, straightening your hips to swing the bell up.
Begin the one arm push-press by cleaning the kettle bell to the rack position. keep the elbow on your hip. squeeze your gluteus and keep them contracted as you quickly bend at the knees and then straighten your legs and hips. Drive the bell up from your hip. The force of the legs and hips should transfer up through the arm. Lock your knees and elbow and keep the kettle bell aligned over the hip.
Begin the one arm press by standing with your feet shoulder width apart, clean the kettle bell to the racked position, and lock your knees. Press the bell straight over head from your hip. Straighten your arm, lock the elbow and fix the bell overhead before returning to the starting position.
Begin the 1 arm clean the same as the 1 arm swing. Swing the bell back through your legs, hinge at your hips, and keep your arm tight to your body. Allow your torso to stay upright, and your eyes to stay on the bell. On the up swing as the bell reaches hip height, slightly bend your elbow, loosen your grip and rotate the bell into catch position. while the kettle bell is coming into catch position bring your elbows to the hip, with contracted gluteus, and soft knees catch the bell, and re-straighten your knees. On the down swing, deflect the upper body slightly back as you drop the bell into your down swing. This allows the arm to stay in contact with the body setting up an efficient back swing.