The Kettlebell Snatch is the most popular of all kettlebell movements. The snatch combines back, hips, fingers and develops outstanding cardio-respitory endurance. Watch Phil Scarito of DV8Fitness.com demonstrate the kettlebell snatch
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www.chroniclesofstrength.com The double kettlebell snatch is an incredible movement for teaching an athlete how to generate, redirect, and reduce force. Not many ballistic movements cover force production, redirection, and reduction, which is imperative for any and all athletes to learn. Not to mention this is a fantastic conditioning movement as well. But be sure that your single kettlebell snatches are more than up to par before attemtping the double kettlebell snatch
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Technorati Tags: Double, Force, Kettlebell, Production, Redirection, Reduction, Snatch

by kl.fitness

Kettlebell Workouts For The Busy Woman: The Kettlebell Snatch

In my last article we talked about the kettlebell swing. This time let’s look at another incredible  kettlebell exercise to add to your arsenal: the kettlebell one-arm snatch.

The great thing about the one-arm kettlebell snatch is that it is very easy to learn and does not require as much coordination as the much more difficult Olympic barbell snatch.

The kettlebell snatch is a  unique exercise because it can be used to build explosive strength and power, strength endurance and, when performed for high repetitions, will build incredible  stamina.

The kettlebell snatch is a great lift to get the heart rate way up and burn as many calories as possible in a short amount of time. They are hard, but they produce results. By doing a lot of kettlebell snatches you will burn fat, and tighten up your legs, stomach, back and shoulders.

The Kettlebell snatch works almost every muscle in the body at once. This is why the kettlebell snatch is so effective, it requires a ton of effort to do it! When you first see the exercise in action it may intimidate you but it is actually quite easy.

Similar to the Kettlebell Swing, the Kettlebell Snatch uses the power from the hips to propel the  Kettlebell.

Where the swing and the snatch are different is the end point of the exercise. In the Snatch the  Kettlebell ends overhead, in a “locked out” position. This all happens in one fluid motion. Then the kettlebell is returned to the starting position much in the same as in the Kettlebell Swing.

 How To Do The Kettlebell Snatch:

To get in the proper position to do a kettlebell snatch, stand up straight and push your butt out as you bend over. Make sure to bend your knees slightly and to keep your back flat. If you are familiar with the barbell bent-over row, which is the position that you want to be in as you pick up the kettlebell. Look forward and grip the kettlebell really hard and keep your body tight. Flex your butt and abs as hard as you can.

Now with one smooth motion, swing the kettlebell back between your legs and quickly reverse the swing forward. As the bell swings forward snap your hips and keep the kettlebell close to your body. Use the momentum to drive the kettlebell overhead.

As the kettlebell goes up focus on getting your hand around the kettlebell rather than letting it flip over your hand and bang against your wrist. Just as your hand is getting around the kettlebell, dip your knees slightly and get under the weight. This will help you absorb the impact safely as well as allow you to do more repetitions.

Breathe in as you snatch the kettlebell off of the floor and breathe out as you lower the weight back to the floor. Make sure that you get into a natural breathing pattern or you may find yourself passed out on the floor! When you lower the weight to the floor, don’t fight the downward momentum. This is not a bodybuilding exercise and we are not trying to work the negative. Use a tight grip as the kettlebell lowers to the ground.

  When you snatch the kettlebell off of the ground, use a very tight grip. However when the kettlebell gets close to the overhead position, use a loose grip to get around the kettlebell, and then use a tight grip to “catch” the kettlebell in the top position. This will help you get into a rhythm, give your grip a break, and prevent the kettlebell from crashing into your forearm at the top position.

That is how the kettlebell snatch is done. Don’t worry it’s not as hard as it looks.

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The Kettlebell Snatch remains one of the most difficult movements for kettlebell athletes to master. It’s often a timing issue, these 2 tips will help. For more tips visit: www.KettlebellAthletics.com

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by zorbs

Competition Kettlebell Training: Improving the Snatch

With Kettlebell Snatching, blisters appear as a side effect from such a regular activity, this is both necessary and vital for your development. But none the less, the palms can become extremely sore and in some cases tears can appear on the palms of the victims. Such painful afflictions were seen on many a RKC in Denmark 2007, but this was due mostly to the inexperience of the individual, but largely because of the extreme high rep demands from the Kettlebell Snatch.

The Kettlebell Hard Style way just won’t get you the high numbers that so many competition athletes can achieve. If you have ever tried to reach the high numbers of Kettlebell Competition Lifters you’ll know that your limbs will give out way before your cardiovascular system lets you down. Have a fire extinguisher to hand as your hip flexors and forearms will need to be put out. An example of the level that is required for the 32kg Kettlebell Snatch is approx 250-300+ reps in 10min. (weight categories depending)

Two Kettlebell methods that we will discuss are the upward phase before lockout and the holding position in the downward phase.

Regular Kettlebell Snatch enthusiasts will usually use the up and over wrist method, with a slight pull to decelerate the Bell onto the top of the forearm. This is fine, but with the high rep demand and 10min duration this, during heavy training, won’t get you the numbers required for competition level. It’s inevitable that constant impact to the wrist will slow recovery and delay necessary Kettlebell training time.

What is required is the ‘Round the Wrist’ method. With a slight flick of the wrist the Kettlebell travels outward around the wrist resulting in less or even no impact to the forearm. It’s a sweeter way to perform the Snatch and gets you much added reps without fatiguing the forearm.

The real pain comes from the pinching of skin between the handle and palm when the Kettlebell is swung downward for a second rep. This can be avoided with a technique called the ‘Monkey Grip’.

The ‘Monkey Grip’ is achieved by holding the Kettlebell handle by the very ends of the fingers. When the Kettlebell is over head in the ‘victory position’ it is given a little push upward and the resulting effect is the Kettlebell moves outward away from the body. It is then possible with timing and good judgement to catch the handle with the ‘Monkey Grip’ method. The Kettlebell lands comfortably and is turned thumb pointing back ready for a repeated swing. This method again allows for more reps by not pinching the skin and aggravating any blisters that may be present.

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