<![CDATA[Snatch Grip Deadlift + Box Jumps Strength Workout of the Day (SWOD) A1. 4 x 3 Snatch Grip Deadlift (55, 65, 75, 85%) A2. 3 x 4 KB Windmill Coach’s Tips: KB Windmill
Start by holding the kettlebell in the rack with your feet parallel or as we say on rails . Next angle the feet 45 degrees away from the arm holding the kettlebell. Bring the kettlebell overhead with a push press or any other technique and stop with the arm locked out overhead. The free arm can be placed in several positions, to the side, behind the back, or hanging inside the body. You are now ready to perform the Windmill for up to now you have only prepared for the technique. Start to bend forward at the waist by pushing back the hip of the rear leg to the rear diagonal on same side as the arm overhead. Keep your body in alignment just as in the good morning, but you will be twisted to the side. Your arm stays extended and elbow locked out at all times. Your entire arm will rotate from the shoulder as you bend forward. Your arm will move as if screwing in a cork screw. Keep bending forward by pushing back with the hip all the while keeping the back in alignment. As you bend forward and return to the starting position, look at the bell the entire time.
The support leg or rear leg under the overhead bell has 90 percent of the weight loaded with force going through the heel of the foot. Keep both feet flat with the knee of the rear leg locked out. Only about 10 percent of weight should be on the front leg. To test yourself you should be able to lift up the forward foot a few inches off the ground while in this position. Try and keep the knee of the front leg straight but it is OK to bend it. Do NOT change the weight distribution to 50/50, this will throw off the technique. You will not be able to push out the hip if the weight is not 90 percent on the rear leg.
If extra support is needed to protect the back, let the free arm slide down along the inside of the forward leg. In the final bent over position, if the free arm is not in the behind the back position, reach for the floor and place your open hand in between the legs while the bell is overhead. Keep the upper armed pulled back and the shoulder packed at all times. If you don’t need the support of your free arm on the leg try and place it behind you directly along the back of the waist. From this lower position take a deep breath and use the exhalation to release tension and go deeper into the stretch. Keep out of your lower back at all times, as if you were performing a modified good morning. NEVER loose total tension in the core area.
For the final movement while you are bent forward, add an extra twist and turn as much as you can to the back plane with the bell pulling back while extending out of your hips and lower back. To rise back up, keep your tension and move backward along the same path until you are standing with the bell overhead. This should be performed with total control of the body and kettlebell. This is a slow technique, it should not be performed quickly.Workout of the Day (WOD) 4 Rounds 6 Deadlifts (225/155) 8 Box Jumps (24/20) then 4 Rounds 5 Burpees 25m Bear Crawl]]>