As a strength coach I believe one of the best weapons you can have in your arsenal of lifts for physical training is the kettlebell snatch. Man… talk about a dynamic lift that involves serious power, grace, technical control, and can still help you to build the strength and endurance of a champion. The kettlebell snatch is certainly one of my biggest go tos for overhead lifting… as long as it can be done right! Today we’re talking about how to get the kettlbell snatch done correctly!
Progressing To The Kettlebell Snatch
Mastery of movement is always the emphasis in the Brandon Richey Fitness (BRF) camp and when it comes to the kettlebell snatch this is certainly no different. The beauty of this lift is that it allows us to execute an overhead movement for additional shoulder stability, hip drive, and total coordination of the body. The kettlebell snatch lift is certainly made up of a series of technical steps before the final product is so elegantly displayed by the experienced lifter.
The point of today’s blogisode is to help you understand some of those technical steps to a high enough degree that you are able to seamlessly and confidently execute this powerful lift. I already know what you’re thinking… so where do we start?
Well for starters the kettlebell snatch is certainly a lift that requires the sound execution of other more foundational prerequisite kettlebell movements and the double arm kettlebell swing as at that very foundation of this. Here’s a bit of clarification on that lift below.
After the standard double arm swing the single arm swing must also be executed with seamless ability by the lifter before moving on to the overhead snatch. Essentially you must have a handle on executing a dynamic hinging and extension of the hips and knees while handling this loaded cannonball. Make sure to load up your hips and crush your grip, and the result of your single arm swing should look a lot like this.
As you can see here, the process is starting to look similar to a kettlebell snatch. The only remaining element is being able to bring that bell overhead like a boss. The thing to remember is that the process is just that… a working process.
As a rule of thumb, make sure when you are swinging the bell with a single arm to firmly grip the bell properly. I always stress the importance of grip strategy to my students by explaining this process in greater detail.
For starters, if you are gripping with the right hand slide the grip further over to the left horn of the bell. If you are gripping with the left hand make sure to slide the hand over to the right horn of the bell. This grip variation allows the bell to more smoothly transition into a point of control during the swinging process and with other single arm kettlebell movements such as the clean and rack and snatch lift.
So enough noise… when are we getting to the kettlebell snatch? Well by now you can see there are obviously a few technical things to address before we get to that kettlebell snatch and when we put all of these together we are ready to execute this dynamic overhead lift.
To combine most of what I’ve broken down for you here the only remaining element is understanding how to clean and rack the bell to the chest (low) and to then execute the same movement as the bell is brought overhead (high) in order to complete the snatch lift. For more clarification on this check this out.
Finally, it all comes together! Now you’re ready to ramp up the intensity of your training and to confidently perform this unique lift with some serious power and grace. In the end the snatch is about leveraging your physical ability by mastering movement. The bottom line is that when you’re doing this in the weight room you’re lighting up your competition on the field of play… period. The snatch is a great way to prove to yourself that your body is battle tested.
I hope you enjoyed today’s post and feel free to drop a comment down below. Be a boss and train smart!
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