Please vote YES after reading!!!  Thank you!!!

Click Here To Visit The Extreme Fitness Products Store!!!

One-Arm Kettlebell Snatch

Place the kettlebell between your feet.  To get in the proper position to start the exercise bend your knees then push your butt back.  While looking straight ahead swing the kettlebell back between your legs (like passing a football to someone behind you).  Immediately reverse the direction and explosively drive through with your hips.  Pull the kettlebell towards your body (similar motion to starting a lawn mower). The motion of the kettlebell will resemble a J Curve.  As the kettlebell rises to your shoulder open your hand and get your hand around the bell.  This will prevent the bell from flipping over and banging up your wrist.  Complete the snatch by punch through straight overhead.

One-Arm Kettlebell Clean

Place a kettlebell between your feet. Similar to the kettlebell snatch, bend down to grab the kettlebell, and push your butt back.  Keep your eyes looking forward.  Swing the kettlebell between your legs and quickly reverse the direction and drive through explosively with your hips.  Using your body momentum bring the kettlebell straight up.  Do not try to curl it!  Don't let the kettlebell flip over and bang your wrist.  Let your hand go around the handle instead.

One-Arm Kettlebell Bottom Up Clean

This time hold the kettlebell like a suitcase.  Swing it back then forward and crush grip the handle to hold it in place in the rack position. Keep a loose grip until you reach the rack position and then crush grip the handle and flex your entire body to hold the bell in place.