Power training kettlebell exercises are the exercises that make kettlebell training so unique and effective. Power training kettlebell lifts, sometimes called ballistic lifts, work every system of the body. They allow you to simultaneously make strength and power gains while increasing muscular endurance and improving cardiovascular capacity.
That’s because these power training lifts work every muscle of the body. And when I say work, I mean work. You don’t do ballistic lifts at the slow and controlled pace you might use when you bench press or squat. These lifts require you to fire all muscles in a specific pattern to get a kettlebell up. And you do these power training lifts at high speed.
Ultimately, ballistic kettlebell lifts increase your explosive power.
Since ballistic lifts are the bread and butter of kettlebell training, I thought I’d show you 2 of the kettlebell power training lifts you can use to work your entire body.
Click each picture to see full view…
Double Kettlebell Cleans
Kettlebell cleans are similar to the two-handed swing, but instead of swinging the kettlebells out in front of you, you lift it up to your chest.
Here’ how to do Double Kettlebell Cleans.
- Stand with your feet shoulder width apart and place 2 kettlebells between your feet.
- Squat down and grab the handles with each hand, palm toward your body. Look forward and keep your chest up.
- Now stand up. As you stand up, lift the kettlebell to your chest in one fast fluid movement. Keep the hand on a vertical line with the elbow slightly back and rotate the wrist externally so the kb’s roll round the forearm. When you’re at the top the kettlebells should be resting on your forearm and bicep. You can hold them there for a second or two to make sure you’re in control of the weight.
- Now bring the kettlebells back down. As you go back down keep looking forward and keep your chest up.
- Swing the kettlebells between your legs, but don’t let them touch the ground.
- Now repeat the process. Keep the motion fluid, only stopping for a second or two at the top of the lift to make sure you’re in control of the lift.
You can also add in a push press movement after cleaning the kb’s to increase upper body involvement.
The start position is the both for both lifts, as you can see in the first picture. This then follow the final positions for the double clean then the double snatch.
Double Kettlebell Snatchs
The Double Snatch involves picking up 2 Kb’s and explosively driving them to above your head in one movement. Here’s how you properly perform the lift.
- Stand with your feet should width apart and place 2 kettlebells between your feet.
- Squat down and grab a handle with each hand. Make sure you’re looking straight forward and your chest is up.
- With power, stand straight up. As you stand up, pull the kettlebell on a vertical line leading with the elbows. Extend arms above head and punch into kb’s to help them flip over hands at top. You can dip under kb’s at this point.
- Now bring the kettlebell back down to the rack position as described in the clean. Now flip the kb’s over, sitting back and drive through with hips to snatch above head again.
- As you progress you can miss out the rack position and go straight from overhead position to the start and into the next snatch. Keep your chest up and looking forward the entire time.
- The weight should not touch the ground until you’re done. Keep the motion fluid. You should never stop moving.
A variation of the Double Snatch is the alternating snatch where one kb is anchored with a straight arm while the other is snatched and repeat with the other arm.