1. Maintain good kettlebell swing form with respect to keeping the shoulders back and down, heels down, body tight, and good lumbar.
2. Keep your elbow close on the up and down swing. The farther you cast the kettlebell away from you, the harder you have to work (and it’s way harder to keep from bruising your wrist)
3. Try opening your hand up at the top of the punch (think spirit fingers!) to prevent death-gripping the bell and ripping your hands as well as hyperextending your wrist back.
4. Use the backswing for momentum. Often times I see people trying to slow the kb down on the down only to try to build all of the momentum back up. Bend forward at the hips to allow the momentum to generate from one snatch to the next.
Deadlift 1×5 or Wendler
10-20-30-20-10 Kettlebell Snatches
12 Wall Ball Shots