The kettlebell snatch is the king of all kettlebell lifts.  It is both fluid in motion and vicious in the force it generates, even with a light bell.  (There is a formula that explains this but for now, take my word for it.) The snatch will help you create an iron back and hips that are resistant to injury and android like cardo without the disgrace of aerobics.  High rep snatchs will build willpower and tolerance to pain.  The Russian Spec Ops and the U.S. Secret Service Counter Assault Team use the snatch instead of the push up now to test physical strength and conditioning. 

If after mastering the kettlebell swing, the foundation, you mastered and performed only ONE kettlebell lift, the snatch would be that lift.  It is that awesome and effective.  But as in all lifts, especially one that ends with a heavy piece of iron over your head, it is important to learn and perform this lift corrrectly. 

The kettlebell snatch starts just like the swing and the high pull.  The bell is positioned between your feet and back towards your heels.  Keeping your back straight, bend at the waist and squat down to pick up the kettlebell.  Again, like the swing and high pull, your hamstrings will “load” as you pick up the bell creating tension which, when unleashed will propell the kettlebell up into the finishing position. 

Once you have a good hold of the bell, explode with the hips and thighs duplicating the same form you would use in performing a high jump.  As in the previous two lifts, remember that the hip and leg drive are what project the kettlebell up and overhead.  Do not lift with your arms. 

As the kettlebell comes up over your head, dip down slightly under the bell and drive your fist up towards the sky and stand tall.  This will allow the kettlebell to gently flip over your wrist.  This is the difference between the snatch and the high pull.  This part of the lift will take a little practice as most newbie’s tend to allow the bell to smack against their wrist.   A couple of these with bad form and a heavy kettlebell will wake you up to the advantages of proper technique in a hurry.  (I don’t endorse the use of a heavy bell when starting out.  Start with a kettlebell that is a size too light until you get the technique down).

A correct finish has your arm locked out over head and the kettlebell positioned slighly back behind the ear.  The major mistake made in the finshing position is the kettlebell to far forward.  Your bicep should be even with or behind the ear.  Now, bend at the waist to get the momentum started down and let the kettlebell flip back over your wrist and down between you legs.  Allow the bell to swing back which helps in reloading the thighs.  Repeat, repeat, repeat, repeat……………………………

For better clarity on what this lift looks like, see the video posted below.

Yours in Health,

Dennis

This post is meant to give you some ideas and get you pointed in the right direction as it relates to using a kettlebell.  You will obviously not master the kettlebell just by reading this post.  I would strongly suggest you seek out quality instruction either with a certified trainer or through the use of books and videos.  The best in the business is Pavel Tsatsouline.  I would suggest to you “Enter the Kettlebell“  by Pavel.  As with any fitness routine, check with your doctor first.

Watch the Kettlebell Snatch Demonstrated

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