Almost all of the kettlebell exercises can be considered explosive because they are all based on the kettlebell swing, which is the foundation of all momentum-based kettlebell exercises. When training with kettlebells, the power in each move comes from hinging at the hips while maintaining a stable torso. This forces the muscles of the lower body to be the prime movers and the arms to be a guide for the flow of the kettlebell. There are, however, a few kettlebell exercises that require more explosive power than others.
One-Arm Kettlebell Clean
Stand with your legs bent and hip-width apart. Hold the kettlebell in one hand and extend your arm between your legs. Begin by swinging the kettlebell toward the wall behind you between your legs to gain momentum to drive the kettlebell straight up. Keep your elbow tucked to your side on the way up, ensuring you drive the kettlebell up, and not swing it up. Once the kettlebell reaches shoulder height, control it to stop it into the space between your shoulder and your forearm, called the racked position. Return to the starting position by pushing your hips back while the kettlebell follows the same path it took on the way up.
Overhead Push Press
Start with a kettlebell in each hand, both in the racked position. Contract your abdominal muscles to stabilize your torso. Perform a quarter squat and powerfully drive back up as you simultaneously extend both arms overhead, locking the elbows. Pause and return to the starting position by flexing the elbows and performing another quarter squat to bring the kettlebells back into a racked position. This exercise can be performed with one arm as well.
One-Arm Kettlebell Snatch
Position your body and kettlebell as you would if you were performing the one-arm kettlebell clean. Swing the kettlebell back between your bent legs and forcefully swing the kettlebell overhead until your arm is extended above your shoulder. Mahler's Aggressive Strength website suggests loosening your grip on the kettlebell around shoulder height to swing the kettlebell around the wrist to prevent the kettlebell from flipping over your hand at the top and injuring your forearm. Return to the starting position with the kettlebell following the same path, in reverse.
Horn-Grip Power Lunge
Hold a single kettlebell by the handle with both hands, called the horn-grip. Drop into a lunge position with both knees flexed at 90-degree angles. Contract your core and extend your arms so that the kettlebell is in front of your shoulders. Keeping the torso and kettlebell as stable as possible, powerfully jump up with enough speed to enable you to switch legs in mid-air and bring your feet back to the floor in the opposite positions. If you suffer from knee or back pain, this exercise should be avoided.
References
- "The Great Kettlebell Handbook"; Talo & Potvin; 2008
- Mahlers Aggressive Strength: Kettlebell Exercises
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