Welcome back to Saturday Steel, where we bring you strength, mobility, and nutrition tips straight to your inbox. This month, we’re not only sharing exciting news about our upcoming Kettlebell 201: Rite of Passage Workshop, but also providing educational insights you can apply to your own training today.

1. The Snatch: Unleashing Explosive Power

The kettlebell snatch is often called the “Tsar of the kettlebell lifts,” and for good reason. Not only does it engage nearly every muscle in the body, but it also demands precision, timing, and focus.

What Makes the Snatch So Effective? Unlike the swing, the snatch requires you to control the kettlebell through a much wider range of motion, forcing your body to engage more muscles and burn more calories. Because of this, it’s a phenomenal tool for building explosive power, ruthless conditioning, and a vice-like grip.

Pro Tip: Focus on Controlling the Arc. A frequent mistake in the kettlebell snatch is letting your arm swing too far out. To correct this, focus on “pulling” the kettlebell towards your body. A great way to practice is with the curtain or wall drill. These drills help you keep the kettlebell close, with the wall acting as a guide to provide instant feedback if your form strays.

2. The Clean-and-Press: Building Strength & Protecting Your Shoulders

The clean-and-press is often overlooked, but it’s one of the best movements for developing shoulder strength and overall upper body resilience. When performed correctly, this movement ensures not only muscle growth but also joint stability and longevity.

Why the One-Arm Press is Unmatched Unlike a barbell press, the one-arm kettlebell press allows your shoulder to move more naturally, promoting shoulder health by preventing the kind of imbalances that can lead to injury. Plus, it builds strength without putting undue strain on your joints.

Cleans and presses lay the foundation for good mechanics for future snatches. Building strength and stability over time in the rack and overhead positions ensures a stronger, safer and more seemless transtition when the speed and power are incorporated for the snatch.

Pro Tip: Nail Your Rack Position One of the most critical parts of the clean-and-press is the kettlebell rack position. Keep your elbow tucked close to your body, and your wrist should be straight. Practice holding the kettlebell in the rack position for time to build endurance and a stable base for pressing. A highly effective drill to improve your rack position is the Rack March. Start by cleaning one or two kettlebells into the rack. Then, slowly march in place while focusing on key elements: keep your shoulder down, forearm vertical, fist just below your chin, and maintain a strong standing plank by engaging your abs and squeezing your glutes. This drill not only strengthens your abs but also sharpens your rack technique.

3. Mastering the Get-Up: A Full-Body Skill

The Get-Up is more than just a flashy movement—it’s a total-body exercise that builds strength, mobility, and stability. It’s often used as a warm-up in many kettlebell programs, but it’s also a powerful tool for strengthening your core, shoulders, and hips.

Practical Application: The Phases of the Get-Up In the workshop, we’ll dive deep into the various phases of the Get-Up, but here’s a quick breakdown:

Get-Up to the 12 Kneeling Windmill #2.gif

From the Ground to the Elbow: Using a braced trunk, initiate the movement by pushing with your back leg, rolling onto your elbow with control.
To the Tall-Sit: Transition to a stable base by pressing into the floor and driving through your palm.
To the Sweep: Your abs should fortify your sweep as you create a strong frame between the floor and the bell.
Lunge to Stand Up: Finally, drive through your foot to stand tall while keeping your body connected and your abs braced.

Pro Tip: Focus on Smooth Transitions by maintaining abdominal bracing/stiffness through every step. The Get-Up is all about coordination and control. Work on making each transition smooth and intentional to avoid “jerking” the weight, which can lead to instability or injury. Focusing on maintaining strong abs through each segment of the getup not only improves the Getup movement but also increases the amount of strength you get out of each rep.

Welcome to Your Powerful Turkish Get-Up Guide! Dive into our playlist, designed to walk you through every step of mastering the Turkish Get-Up. From the fundamental basics to advanced techniques, this collection gathers our videos to facilitate a smooth, step-by-step learning experience.

4. Applying What You Learn Beyond the Workshop

Whether or not you join us for the Kettlebell 201: Rite of Passage Workshop, the lessons from kettlebell training apply far beyond the gym. The snatch, clean, press, and Get-Up help you develop functional strength that translates to everyday movements—whether you’re lifting your kids, carrying groceries, or tackling a new sport.

At OMP, we believe in teaching strength as a skill. With that mindset, every training session becomes an opportunity to sharpen your technique and become more resilient.

By focusing on these movements, you can enjoy a varied, effective bodyweight training routine that complements and enhances your overall fitness strategy, regardless of where you are or the equipment available.