Few exercises blast fat better than the standard burpee. But there is a downside: It’s never going to help you build much strength.

The fix for that problem is the super-snatch burpee. The brain-child of trainer Jay T. Maryniak, NASM, it starts out like a burpee, then ends with a display of explosive strength and athleticism. You stand up, pull a kettlebell (or dumbbell) into an overhead position, and drop into a reverse lunge, all at once. “You’re building muscle and coordination and honing your endurance all at the same time,” says Maryniak.

Just a few reps can leave you out of breath (some burpee traits never change) while helping you develop critical strength. By pulling with one arm and working to maintain your lunge position, you’re ring up your entire midsection (abs, lower back muscles, and glutes) to increase real-world stability. “The more muscular balance we have, the better we get at almost everything,” says Maryniak.

Take your time learning this move. Start by doing 2 or 3 reps slowly on each side, then gradually work to pick up speed. Once you’re comfortable, do 4 sets of 8 to 10, alternating sides with each rep, resting 60 seconds between sets.

1. Kick It Off

Begin with your hands firmly on a pair of kettlebells with flat, solid bases, feet about 18 inches apart. Tighten your core and squeeze your glutes. Your hands should be directly below your shoulders. Lower into a pushup.

Allie Holloway

2. Leap Forward

Push back up, then jump your feet toward your hands. Land in a stance just wider than the kettlebells, with your knees bent. Engage your hamstrings to make sure that your hips are lower than your shoulders, and tighten your core.

Allie Holloway

3. Snatch Away

Let go of the left kettlebell. As you do this, pull the right kettlebell off the floor forcefully, standing up quickly while you do. Keep your elbow close to your body. Once the bell reaches shoulder height, punch it directly overhead. The kettlebell should come to rest gently on your forearm.

Allie Holloway

4. Drop Low

As you snatch the right kettlebell, step back with your right leg and bend both knees, dropping into a reverse lunge. Lightly touch your right knee to the floor while squeezing your abs and straightening your arm overhead.Lower the kettlebell to your shoulder, then return it to the floor.Repeat the entire sequence, this time pulling the left kettlebell off the floor.

Source: Read Full Article