The kettlebell snatch is the most technical kettlebell lift, and as such particularly close attention should be paid to technique in order to perform the snatch safely and efficiently.
This first training tip on the kettlebell tip takes you through exercises you should master before you start snatching.
The Exercises You Should Master Before Snatching a Kettlebell
As the kettlebell snatch is so technical, you need to ensure you have mastered a variety of skills and have the requiste coordination and strength required for snatching.
The following exercises will prepare you for snatching, and should be mastered in this order:
1. The kettlebell swing
The swing is vital because it is actually the first part of the snatch. You should practise swinging so that the bell handle swings back between your legs on a 45 degree angle (rather than remaining parallel with your body as this will destroy your grip very quickly).
You should also practise extending your legs quickly so that the kettlebell moves straight up, rather than projecting out in front, like this:
2. The Kettlebell Clean
The kettlebell clean is important because it requires many of the fiddly aspects of technique that the snatch does, such as learning to relax the hand at the right moment and move it through the handle to get the correct hand position, but is easier to learn and doesn’t have the added complication of being an overhead lift.
Hand position is very important. Make sure you can clean the bell perfectly every time so that the handle lands diagonally across your palm, with the pressure on the heel of your hand. You should be able to have an “open” or relaxed wrist.
Now you don’t have to clean the 60kg like Andy, but he has good technique. Note in particular how the kettlebell lands on his hand.
3. The Kettlebell Press
It is essential that you have a good overhead lockout position and stability in that position in order to be able to snatch and the easiest and safest way to test this is by pressing a kettlebell overhead.
The kettlebell press should be a very linear, straight up and down press.
A safe and effective kettlebell overhead lockout is defined by the following:
- Elbow is locked out (or at anatomical lockout)
- The bicep is roughly in line with the ear
- The chest is “leaning through” a little, so that the upper back muscles are engaged and the kettlebell lines up with the hip and ankle (so that the skeleton is supporting the weight)
- Knees are locked (or at anatomical lockout)
- The shoulder is slightly internally rotated so that the palm is not running parallel to the torso – with a kettlebell if the palm is parallel to the torso the body of the kettlebell will be rotated over the top of the head, which is unsafe.
- The kettlebell should be completely stopped – if the kettlebell is not stabilised in this position and is moving around it places unnecessary extraneous pressure on the shoulder joint.
3. The Push Press or the One Arm Jerk.
It is really important that before you start snatching you learn to stop a moving bell overhead, quickly and safely. Push presses and one arm jerks are the safest way to train your body to do this.
Also, with push presses and jerks you can get a decent amount of weight overhead, which will build up good shoulder stability for snatching.
Here is a good instructional video on the one arm kettlebell jerk:
Ok so once you have mastered those exercises, you’re ready to start thinking about snatching.
Stay tuned for more training tips on getting started with the kettlebell snatch and how to improve your kettlebell snatch technique.
