Today we will discuss the KB Snatch. It is a favorite movement for many, if not all kettlebell trainers. We love the snatch because it incorporates compound body movements. A compound body movement is one involving more than one basic pattern of exercise. Unlike a a basic KB swing, or a bench press, that involve a simple motion (although it could be argued that a hardstyle KB swing involves two separate pulls, we'll save to complexities of the KB swing for another entry.) A Snatch has a few distinct parts to differentiate, and perfect, then smoothly executed in one swift motion.
1. The Swing.
The swing is the first motion at the beginning of any ballistic kettlebell lift. It is the same for Cleans, Snatches, and Swings alike. Start with a strong back, tight stomach and look straight ahead. Try to keep your chest up so you do not end up slouching, or let your strong back fall out of position. By staying tight throughout the motion, you eliminate "leaks" of areas where you are "leaking" strength by a lack of tightness or poor form. Even though the snatch is a smooth motion, it is a strong one too, so stay tight! The only thing that shouldn't be tight is your arms, make them like ropes and allow your legs, back and hips to the heavy lifting. They are the strongest muscles you've got, so use them. Begin each snatch with a slight back swing to load your hamstrings and glutes in a position similar to the one depicted. This will ready your body for the next step. The explosive hips!
2. Powerful Hips
Once you reach the point in your forward swing that the time to lift the KB has arrived create massive upward force to the kettlebell by exploding with your hips. Driving your hips powerfully forward while keeping your arms straight will literally send the KB flying upward. It is the identifying, and mastering of the power of the hips that will determine one's success as an athlete of any kind. Try just swinging the KB powerfully, trying to generate enough force with your hips to get it flying above eye level in front of you. Focus on your back tightness, and try to feel the point in the motion where your hips "pop" or explode, driving the motion. Remember, look straight ahead and keep your shoulders as square as possible. Now that our swing has reached the point of the hip drive and our kettlebell is now moving upward and outward like a KB swing, it's time for the next phase of movement. Activating the shoulder and taming the curve.
3. Tame the curve. The High Pull.
Now that the KB is moving upward, we must direct it overhead to complete the snatch. But first we must tame the curve. A KB swing follows a natural curve as it moves forward and back, so long as our arms remain like ropes and serve only to hold onto the KB. The Snatch is a bit different because we must activate our shoulders and our arms to tighten that curve and give the KB a more upward path. Herein lies the high pull. The high pull can be used as an exercise of it own if desired, and it can be a nice compliment to your snatch training. We also use this motion for athletes that may have a shoulder injury preventing them from supporting weight at full lockout overhead. Basically a high pull consists of the redirection of a standard KB swing to a tighter curve ending with the KB being pulled towards an area above and in front of your shoulder. Envisioning a sharp, strong pull almost towards your ear is a good tactic. This high pull movement will have your body set for the second to last stage of the KB snatch. The Spear Hand.
The Grip Transition.
Once the KB is pulled high above and in front of your shoulder it's time to use the "weightless" effect that occurs at this point in the movement. This brief moment will afford you enough time to loosen your grip slightly and allow the KB to rotate around your wrist into the overhead lockout position. The best way to have a smooth, strong grip transition is to imagine you hand as a spear. You should shoot the spear hand up through the handle of the KB quickly and efficiently. The period of time to do this won't last forever! Now don't go out and begin destroying your wrist or forearm by forcing the spear hand to mush. This part of the snatch requires much repetition and practice to perfect. Bruised forearms are indicative of bad form and inexperience, not toughness. This is a smooth snappy transition, so take your time to get yours just right. Another thing to keep in mind is that you can rotate your hand around the KB as you spear it through, allowing the KB to gently land on your forearm. Rather than letting it fly over the top of your hand and come to an abrupt, abusive stop on your forearm at lockout.
The Lockout.
There is not much to be said about the lockout position besides that the KB must come to a stop up there. Not for a long time, just a brief pause, in order for reps to count. This simply ensures that a full rep has been completed and the KB is actually fully locked out, and not just riding the momentum of the snatch. When fully locked out, drive your shoulder upwards, actively pushing the KB up. No lazy slack shoulders.
There you have it comrades. The Kettlebell Snatch in five easy steps. Practice this motion to perfection because it is one of the pillars on which kettlebell training is built. And with the Girevik Bear, and our Bear Fitness programming, you will be doing many snatches. Besides, we all knows\ that everyone can appreciate a nice smooth, Snatch!
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