THE EXERCISES

FULL BODY EXPLOSIVE POWER

Double Clean and Speed Press

The Clean and press is a well-known full body exercise that hits just about every muscle in the body. With the Double Clean and Speed Press, you are going to work on completing the exercise as rapidly as possible while using just enough tension to get the job done. To do so, you have to be able to transition from loose to tight back to loose again without missing a beat. This is a very useful skill to acquire for athletes. Moreover, The Double Clean and Speed Press will teach you how to activate fast twitch muscle fibers that will make you faster and stronger. Thus if you have hit a plateau on the regular kettlebell Military Press, try doing Speed Presses for a few weeks and blast through that plateau. Learn where to look when doing presses for increased strength and power. How to transition from tight to loose and determine how much tension you need to get the job done. Learn why you want to lockout forcefully and return the bells back to the rack position as quickly as you can to conserve strength.

Explosive Squat Shrug

This is a great exercise for developing full body explosive power. You start the power with the lower body and transfer it into the upper body in each repetition. The best part about this exercise is that it is not technically demanding and fairly easy to learn. It does not require the technique of the clean or snatch, yet has many of the benefits. It is also a tremendous trap developer and strengthener. Learn how to make the explode and shrug at the same time and what you can do if you lack the coordination to make it happen. Do not worry about being frustrated. There is always an alternative to an exercise that you can use to work up to the real deal. Learn what the common technique mistakes are and how to avoid them.

Full Body Attack (Beginner)

Looking for a way to make Double Kettlebell Cleans more challenging? If yes, then you are going to love this exercise. This is an incredible exercise that will teach you how to use your body as one unit and build explosive power from the ground up. It is particularly beneficial for combat athletes. Often in a fight you have to get from the floor to your feet explosively against the resistance of an opponent. That is exactly what you are doing with the "Full Body Attack." My friend Dylan Thomas, RKC came up with a modified version of the Full Body Attack that is great for beginners. Instead of ending the movement with a clean and push press, you end it with a deadlift. This an incredible exercise for sports such as Football, Wrestling, MMA, and Golf (Well maybe not Golf).

Full Body Attack (Advanced)

This is an outstanding exercise that will teach you how to use your body as one unit and build explosive power from the ground up. It is particularly beneficial for combat athletes. Often in a fight you have to get from the floor to your feet explosively against the resistance of an opponent. That is exactly what you are doing with the "Full Body Attack." With this exercise, you start in a pushup position and explode to the starting position of a clean. Then you clean the bells and move into a push press. Return the bells back to the starting position and you have completed one rep. This is a three step explosive drill and if you only have time to do one exercise on this DVD, then this is the one for you. Learn what the common mistakes are and how to avoid them. This exercise is no joke and it is all too easy to get sloppy if you are not clean on how to perform each step.

Full Body Defense

This is a variation of the full body attack in which the exercise starts in the rack position (no pun intended) of the Clean. Take the bells to the floor from the rack position of a Clean and jump back into a sprawl. Basically, the sprawl looks like the end position of a Hindu Pushup. This is another exercise that is beneficial to combat athletes as the sprawl is a how you defend against takedowns. This is a great exercise for teaching you how to move from a standing position to the ground quickly. The fact that you are working against resistance makes it even more effective.

Double Stomp Jerk

The Double Stomp Jerk is the opposite of the Russian Kettlebell Jerk. The Russian Kettlebell Jerk teaches you how to be as loose as possible and how to conserve energy. With the Kettlebell Stomp Jerk you are going to be as explosive as possible. This is another great exercise for developing explosive full body power. You learn how to explode with your legs and then immediately explode with your upper body all in one exercise. Then you learn how to absorb shock as you bring the bells back down to the starting position in one swift move. Learn how to stomp through to apply explosive power and how to get under the bells to finish the move. You have to make both happen at the same time to avoid turning the exercise into a variation of the Military Press.
 

UPPER BODY EXPLOSIVE POWER

Lifeline TNT Military Press

Stuck at a Military press plateau? You need the power of forced acceleration and the TNT Military Press will get you there in full effect. With weights the resistance goes down the closer you get to the completion of a repetition. With resistance bands, the resistance increases the closer you get to the completion of a rep. Thus, you have to keep the tension on from start to finish. There is no drop off point in which you can decrease the tension. You learn how to apply force to the entire rep. Work with the TNT cable for a few weeks and then go back to the Kettlebell Military Press. You will have a sensation of the kettlebells flying up on each rep. One thing that I really like about the TNT Cable is that the cables have handles. The handles allow you to hold the cables like two kettlebells for a very precise transfer. Learn how to get the cables in place and the most efficient technique for maximum power. Learn why the stance that you take is critical to completing the exercise and how to make the exercise harder or easier. Learn where to position the cables for maximum control and power on each rep. The difference that this makes alone is tremendous.

Alternating Hang Clean

This is a killer exercise for building upper body explosive power. To a large extent, it takes the hamstrings and lower body out of the equation so that the traps have to generate power to get the bells in place. Also a great exercise for variety when you have two kettlebells that are too easy for regular cleans. This exercise is far more challenging for cleans and will give you an opportunity to dust off those light kettlebells that you have not used in ages. In addition, this exercise is a killer arm exercise and will help build up your biceps (Come on, you know you want that too).

Alternating Hang Clean and Press

Now we are going to take the Alternating Hang Clean up a notch by adding a press to each rep. Now you are learning up explode with your upper body and go from a loose state to a tight state to transition into the press and then get loose again by going back to the clean. This is also a great exercise to work through One-arm Kettlebell Military Press plateaus. Why? Get the DVD and find out. You cannot expect me to give everything away for free.

One-arm Hang Snatch

The Kettlebell Snatch is a great exercise for developing full body explosive power with particular emphasis on the hamstrings. With the Hang Snatch, we are going to reduce the involvement of the hamstrings and focus on developing explosive traps. Again, this is a great exercise for ramping up the difficulty of regular snatches. In addition, this is a great exercise to move up to if you find regular one-arm snatches too easy, but either do not have a heavier kettlebell or do not have the strength to move up to a heavier kettlebell yet. This exercise starts at an area that is a weak link for many trainees. Spend some time working on the Hang snatch and you will be much stronger when you go back to full range snatches.

Double Hang Snatch

Time to take the benefits of the one-arm hang snatch up a big notch. The Double Hang Snatch requires more explosive power and coordination. Learn how to get the bells moving and why you need to focus on getting under the bells to get the job done. Similar to the One-arm Hang Snatch, this is a fantastic drill for increasing the difficulty of Double Kettlebell Snatches. You are taking the largest power generator of the snatch out of the equation and have to generate power from an area that is probably your weak link on regular snatches. Great exercise for working up to heavier Double Snatches.

Kettlebell Front Snatch

The Kettlebell Front Snatch is an incredible upper back developer that I learned about form Pavel. Pavel states that powerlifting great Donnie Thompson and grip master John Brookfield are big fans of this exercise because it builds a strong upper back. It is also a great exercise for building explosive upper body power. Moreover, it is a great exercise to use for working up to snatching a heavier kettlebell. Learn why on the DVD. Learn where to punch through and how to position your body for maximum power and control. Moreover, learn where to punch through as a beginner and then how to ramp up the difficulty. Finally, learn how to use this exercise to work up to heavier one-arm snatches.

Guard Attack

This is an exercise for MMA fighters and grapplers. Sports in which you often end up on you’re back called the guard and have to fight off an opponent in the mount position. Learning how to be strong and powerful out of the guard position is a valuable skill. The Guard Attack will help build explosive strength from the guard position. Even if you could care less about its combat sports application, the Guard attack is also great for building a strong and a powerful pecs, strong triceps, strong shoulders, and impressive core strength This exercise combines some of the benefits of the Turkish Get-up and the Alternating Floor Press in one drill.
 

LOWER BODY EXPLOSIVE POWER

Explosive Double Swing

The Double Kettlebell Swing is one of the most powerful ballistic drills that you can use with kettlebells. There is no way to muscle up two heavy kettlebells. You have to have powerful hamstrings to make Double Swings happen. With the Explosive Double Swing you are going to focus on driving through with the hips as fast and as powerful as possible. Do not worry how high the bells get. In fact, they should not get higher then chest level. Keep the tension and focus on the hamstrings. A large percentage of the lower body explosive power comes from the hamstrings. Is your lower back sore from doing Double Swings? It should not be and it will not be after you apply the techniques that I cover on the DVD. Learn how to do the exercise correctly for maximum power and safety.

One-arm Kettlebell Stomp Snatch

The Stomp Snatch is another exceptional kettlebell drill that develops tremendous hamstring explosive power. Unlike the Kettlebell Sport Snatch which is fluid so that high reps can be accomplished (which by the way is great for muscular endurance), the Kettlebell Stomp Snatch focuses on maximizing speed and explosive strength. Heavy kettlebells are used for low reps. Learn when to stomp and how get under the bell for maximum power. The Stomp snatch is a very effective move for moving up to a heavier kettlebell. The more explosive you are on snatches, the more weight you can get overhead. Break that plateau with the One-arm Stomp Snatch.

Explosive Kettlebell Lunge

Forget about lame lunges that you see in women’s aerobics classes. This one actually has tremendous value. It teaches you how to absorb shock and put the breaks on with your hamstrings. This is an invaluable skill for sport specific application. Moreover, it is not technically demanding and it is relatively easy to learn. In addition to the explosive benefits, this exercise is a great addition to squats for building strong and toned legs with particular emphasis on the glutes and hamstrings.

Kettlebell Split Jerk

The Kettlebell Split Jerk is another excellent exercise for building explosive power for takedowns as well as learning how to put the breaks on with your hamstrings. While the upper body does come into play to a small degree, the focus is on using the legs to get the kettlebell moving and using the legs to get under the bell as rapidly as possible. Great exercise for wrestlers and grapplers for improving takedown speed and power. The exercise takes the benefits of the Explosive Lunge up a notch and is a great exercise to move up to after you get the basics down.

Kettlebell Split Snatch

Learn how to combine the benefits of the Explosive lunge with the benefits of the One-arm Kettlebell Snatch. This is a two step explosive power drill. You have drive through with the hips to get the bell moving and then jump into an explosive lunge to get under the bell. This exercise requires much more explosive power than the Lunge or Split Jerk and a good deal of coordination as well. It is worth the time that it takes to learn and do not be intimidated. Once you get the Explosive Lunge and Jerk done you will be able to transition into the Split Snatch and take your explosive power through the roof. Learn when to jump into the lunge position and how to complete each rep for maximum benefit.
 

ROTATIONAL EXPLOSIVE STRENGTH

Crossover Snatch

Rotational strength is very important for throws and powering an opponent to the ground. Also a great exercise if you are a big fan of “Saturday Night Fever.” In addition, this is a great drill that will carry over to starting your lawn mower or your Yacht. All joking aside, this is an incredible exercise for explosive strength from a different angle than regular snatches. You will love the feel of this exercise and the new challenge that it presents. Great exercise for building strong rear delts and powerful rotational power. Great application to boxing, any striking martial art, and Judo. Also a great exercise for golfers.