Considered to be one of the most challenging kettlebell exercises to master. The Snatch!
This is one exercise that does not come easy to some and requires lots of practice and certainly a background or experience using kettlebells. There are two exercises you should have mastered before attempting a snatch, a swing and a Turkish get up. Here is why:
The swing develops several skills that are needed for the snatch. The hip range is one of the most important components and enables you to drive the kettlebell upwards and absorb it on the way down. A swing also helps with shoulder mobility.
The Turkish get up teachers good static stability and conditions the small stabilising muscles that are needed to maintain this position at the top.
What muscles are used?
There are not many major muscle groups that are not used during a kettlebell snatch. The quads, hips, glutes, core and hamstrings all work hard. As well as the shoulders, arms and back during the overhead part of the exercise.
Kettlebell snatch benefits
Fat loss exercise
The snatch uses lots of muscles in just one explosive movement. The more muscles you use the more energy required and subsequently the more calories you burn. When it comes to fat loss exercises the snatch is one of the most demanding ones out there!
Cardiovascular exercise
It is very much a cardiovascular exercise and will raise your heart rate in no time. The snatch uses so much force and energy during every repetition that snatching gets the heart and lungs working hard very quickly.
Develop strength and power
The snatch requires you to absorb and regenerate force and speed during each repetition. The ability to produce forces at speed = power.
Improve stability and mobility
To snatch the kettlebell the chest needs to open, and the shoulder needs to be supple enough to allow the kettlebell overhead. When attempting to snatch this could highlight poor shoulder and thoracic mobility.
How to master the kettlebell snatch
- Master the high pull – This bridges the gap between a swing and a snatch.
- Learn top-down control – Start from the overhead position and reverse the movement.
- Snatch to racked position – Snatch and catch in the rack position. This intermediate step allows you to refine the trajectory without committing to the full overhead lockout.
- Full snatch – From the ground, explosively snatch to a stable overhead lockout. Reverse back into the swing. Keeping the reps controlled.
Top tips
- Keep the bell close to the body.
- Pull then punch through the handle at chest height to avoid crashing.
- Flip the bell softly with a relaxed hand, don’t muscle it,
- Drive with your hips, your arm is just a guide. Snap the hips forward.
- Pause at the top in the overhead position before returning
Blog by Kim Sevier – Personal Trainer