Kettlebell Snatch: What Is A Good Technique For Kettlebell Snatch?
The first thing you need to do when performing kettlebell snatch is to make sure your back is straight. If it’s not then you’re going to have problems with the lift. Also, make sure your hands are positioned properly so they don’t get caught on anything during the movement.
If you want to improve your technique, here are some tips:
Make sure your shoulders aren’t rounded. You should keep them perfectly level throughout the whole movement. Don’t let them move forward or backward at all. Make sure your elbows stay behind your head at all times. Keep your chest up and don’t arch it like a pretzel.
Your neck shouldn’t go past its natural position while lifting the weight off the floor.
Don’t forget to breathe! When you perform the exercise, exhale completely before initiating the movement. Don’t hold your breath either. Just take a deep breath and then start moving the weight up.
You might think that it would be easier if you could just grab the bar with one hand but unfortunately that isn’t always possible.
So what do you do?
Well, you could use the hook grip. This is a technique done by wrapping your top hand around the thumb of your bottom hand. It’s commonly used with Olympic lifts because it gives the lifter more stability and leverage when performing the lift.
If you can’t do this, grab the bar with both hands and then pinch both thumbs tightly. This little trick might not work all the time but it’s better than nothing at all.
Kettlebell Snatch Workout
To perform the snatch, you’re going to bend your knees slightly and then use your legs to push yourself under the weight. As with all exercises, keep your back flat at all times during the movement. After passing the point where the bar no longer has momentum, quickly jump up and straighten your legs. This will help propel the weight even higher. Catch the weight and then immediately lower it again.
You don’t want to just drop the weight after it’s up in the air. It’s very important that you control the eccentric portion of the movement as much as you can. This will help build strength and muscle.
Remember to breathe also during the lowering movement. Some lifters make the mistake of not breathing at all or taking very short breaths. You need to take long and full breaths so that your body has ample oxygenation while you’re lifting such a heavy load.
You can do the kettlebell snatch using one or two hands. If you’re just starting out, it’s a good idea to use two hands because it’ll be easier to lift. As you get stronger and more skilled with this exercise, you can move on to using just one hand.
There are many variations of the kettlebell snatch. Feel free to see which one works best for you and remember to take all safety precautions when lifting such a heavy object off the floor.
Kettlebell Snatch One-Legged
This is very similar to the two-handed snatch except you only lift it using one leg. This targets your fast twitch muscle fibers and gives you great explosive power.
Kettlebell Snatch Pulls
Similar to the kettlebell snatch, you lift the weight but only goes up to chest level. This movement is usually followed by a squat. It’s a great exercise for developing explosive power and speed.
Kettlebell Snatch High Pulls
This is very similar to the snatch pull except you elevate the weight a little higher. It’s important that you keep your back flat when doing this exercise.
Kettlebell Clean And Press
Cleans are the first part of the two-part movement called the clean and press. The other part is called the jerk and involves standing up with the weight when you’re ready to lift it above your head.
Sources & references used in this article:
Breaking Muscle by B Taylor, RL Movement – breakingmuscle.com
Try These Kettlebell Workout Splits for Major Muscle Gains by A Read, KV Barbells – breakingmuscle.com
Which Deadlift is Right for Your Body Type? by M Gedge – breakingmuscle.com
How to Smooth Out the Kettlebell Snatch by M Beecroft, RKC Master, M Bos, A Du Cane, A Gala… – rkcblog.dragondoor.com
The Russian kettlebell challenge: Xtreme fitness for hard living comrades by DV Boyko, КV Prontenko, SP Koroliov, VY Andreychuk – 2019 – enpuir.npu.edu.ua