DEVELOPING FUNCTIONAL STRENGTH: Kettlebell Dead Clean and Dead Snatch

Two fantastic Kettlebell 'mother lifts' for developing many facits of strength and endurance are the Dead Clean, and Dead Snatch.

Check out the short clip for some tips when performing these exercises.

1 Hand Dead Clean

- Begin with feet hip to shoulder width apart, sitting back with your hips, kettlebell placed between the feet, and holding the handle placed horizontally with no slack in the arm.

- Quickly stand up, extending your ankles, knees and hips by contracting glutes and hamstrings, and clean the kettlebell moving bringing your elbow quickly under the bell

N.B: the kettlebell should move in a vertical line

- The kettlebell is cleaned to the rack position. Handle is diagonal across the palm with bell sitting between biceps and forearm.

- Flip the bell over and out of the rack, allowing it to drop straight down to its starting position.

1 Hand Dead Snatch

- Begin with feet hip to shoulder width apart, sitting back with your hips, kettlebell placed between the feet, and holding the handle placed horizontally with no slack in the arm.

- Quickly stand up, extending your ankles, knees and hips by contracting glutes and hamstrings, and pull the kettlebell vertically off the floor.

- As the bell travels up to shoulder height, pull the shoulder and elbow back quickly, releasing the handle to allow the kettlebell to continue travelling up

- Quickly punch the arm overhead, allowing the moving kettlebell to smoothly roll around the wrist as you catch the kettlebell.

- Flip the bell over and out of the rack, allowing it to drop straight down to its starting position.