Kettlebell Techniques, Snatches

December 14, 2011

The kettlebell is a popular training tool in many circles. It is often used as a metabolic conditioning tool. However, the fact that kettlebells come in different weights means that they can also be used to increase strength and power. When it being used for this purpose, one needs to be flexible with some of the techniques used on kettlebell exercises. This post is going to focus on how to perform the snatch with a kettlebell, with the goal being to use this as an exercise to increase power.

When it comes to kettlebell exercises, I’m a big fan of doing them one-handed. This provides benefits and challenges that you just don’t get wit the barbell.

To begin this exercise, stand up with the kettlebell in your right hand.
• Grip the kettlebell at one corner of the handle.
• Stand with your feet hip-width apart.
• Keep your right arm straight, push your hips back and bend your knees until the kettlebell is hanging between your legs.
• Your chest should be up with your shoulders back.
• This is the starting position.
• From the starting position, explosively extend your hips, knees, and ankles. As this happens, relax your right arm allowing the kettlebell to travel up your body.
• When the kettlebell reaches shoulder height, push your hips back and flex your knees so that you squat down and meet the kettlebell.
• As you squat down, rotate your elbow under the kettlebell so that you catch it on a fully extended arm.
• Stand up and repeat.
• After the desired number of repetitions have been done, switch arms.

To view this exercise, click here:Kettlebell Snatch on You Tube