The proper name for this exercise: Dead Swing Snatch into Overhead Reverse Lunge
A great challenge for stabilization and coordination. Here is a short tutorial for this kettlebell exercise:
- place the kettlebell just far enough to be able to hinge and hold on to the handle
- hinge and grab the handle
- create a slight tension
- contract the gluteus maximus to maintain form during the pull
- pull the kettlebell back through the legs
- slightly follow through
- create hip extension
- create slight thoracic rotation
- keep the bell close
- open up the hand
- insert the hand
- initiate the reverse lunge
- press out
- complete the reverse lunge
- all the weight on the front leg
- arm locked out overhead
- complete the lunge by gently touching the knee on the ground
- come back up through the front leg
- create space and lower the kettlebell into racking
- let the bell drop naturally
- remain in knee and hip extension until the arm is extended
- create hip flexion
- let the bell come through the legs
- let the bell come out
- follow through with enough flexion to lower the weight back to dead
- repeat
Join our monthly online snatch camp to learn how to snatch or buy the snatch book.
