The snatch is the pinnacle of kettlebell movements. The object is to bring the kettlebell up in one fluid, uninterrupted motion. The power of the snatch is generated from the hips and then guided above the head with accurate positioning of the hand and arm.
The set up is your first rep. Before touching the kettlebell, position your feet hip with apart and hinge your hips back, keeping a neutral spine. With the kettlebell set up 6-12 inches in front of your toes, reach for the handle and pull it toward you, keeping your shoulders square. Engage your lats, breathe in thru you nose, brace your core and hike the bell aggressively between your legs, keeping your hips down. When the bell is all the way between your legs, squeeze your glutes to drive hips forward and up. When your hips are fully extended, let out a full exhalation of breath. As the bell rises, keep your elbow in close to your side and guide the bell up the midline of your body. When the bell is above your head and feels weightless, relax your grip and punch you hand up to the sky, allowing the kettlebell to rotate around and land softly on your wrist.
Own the top position by pausing briefly with your elbow locked out, wrist straight and strong, keeping your shoulder packed and your ribs down.
The descent must be active, aggressively flip the bell over your wrist, as the bell descends, pull your elbow back to your side and pull the kettlebell back between your legs, taking a breath in thru your nose, returning to the start position after the hike. Do 5 reps on each arm every minute for 7 minutes until it feels natural, then add one more rep until you can easily do 10. then its tie to increase the load and start over at 5.
The kettlebell snatch increases athleticism by increasing strength, power and endurance. Try a class taught by one of our professional coaches and experience it for yourself!