Snatches are one of the most complex kettlebell exercises there is. They also happen to be great at burning fat & melt 20 calories per minute. Hello! In this post, we're going to give you 7 simple & effective tips to kettlebell snatch like a pro! Watch this kettlebell snatch tutorial video, or read on...it's your guide to mastering the technique of this awesome KB move. We'll break down everything you need to know - starting from which kettlebells to use, how to fix common form mistakes, drills to practice & more.
1. WHICH KETTLEBELLS ARE BEST
There's a ton of KB's on the market. We've tried many of them, but these are our favorite brands (list below) which are a great value & investment. The professional style is what we highly recommend for snatches & all other kettlebell exercises.
12kg Cast Iron KB http://amzn.to/2i3GZdE
16kg Cast Iron KB http://amzn.to/2gPu2Dc
12kg Pro Style KB (our favorite) http://amzn.to/2i3KxfX
16kg Pro Style KB (our favorite) http://amzn.to/2i3MTLI
2. KB SNATCH STANCE
Start with your feet about shoulder width apart, then feel free to adjust them a bit wider if you prefer. As you can see in the video, Kelly likes to coach it with the 2 thumbs method. Both will work. The biggest mistake we see if folks going way too wide. This will limit your stability & decrease your hip power.
3. THE BACKSWING
The backswing should look exactly like the backswing when your standard KB swings. Arm connected to the body, neutral spine, bell high & tight to the inner upper thigh.
4. TRAGECTORY UP
Keep the arm connected to the body all the way through until your hip is almost fully extended. Drive the kettlebell off you body with your hip power, then pull up & punch the bell up at the top. Snatch arm bicep should be in line with your ear, at the top.
5. TRAGECTORY DOWN
There are many techniques on this portion. We like to let the bell cascade - from over head to shoulder hight - with a slight twist in the wrist & let it descend close to your body. From there, immediately initiate your backswing.
6. WATCH & LEARN
Watch us in the video here, and/or watch other master of the kettlebell snatch, to see how each of the form elements are practiced for optimum efficiency. Instead of focusing on all of the pieces, chose one to work on each day & use a lighter bell to practice it. It will not happen over night, but it will happen with repetition...enjoy the journey!
7. BEST DRILLS TO PRACTICE
Swings - Master your swings with various weights & repetitions first. Since the kettlebell snatch is base on a solid swing foundation, without it, it's pointless, even harmful to attempt.
High Pull - Swinging high pulls help with the second lift aka the "pulling" portion of the snatch. See the video for exact details on this one. It's a great way to feel what it's like to make the bell "weightless" before you punch it overhead. The swing to high pull drill works great!
Dumbbell Snatch - What, dumbbells? Yes, I know this is a kettlebell snatch guide, but DB snatches are way simpler to master & are also super effective! They also burn up to 20 calories per minute & we utilize them often in bootcamp, too.
Lighter Bells - It can be a bit humbling, but using a much lighter weight is always helpful, when learning new movements. We need to train smart, so be wise & start off light.
We'd love your feedback. Do you have any ideas for future blog posts? Are you new to snatches? Want to be coached by our team of certified personal trainers...come try a complimentary bootcamp session with us!