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Kettlebell Snatch
Like any other exercise, the way to achieve maximum muscle strengthening with the kettlebell snatch is through developing proper technique and form. The snatch is one of the Olympic weightlifting competitive lifts, but the kettlebell snatch is a great exercise for any exercise program. There are several variations of the kettlebell snatch, but the most common exercises are the one-arm and the two-arm snatches.
The first step required for the one-arm kettlebell snatch is to get into the right position. You need to stand up as straight as possible. Then begin to bend over while pushing your buttocks to the rear. Your rear will be pushed out. Bend the knees slightly keeping them soft. The back is flat just like in Olympic weightlifting. You should always keep your head up and look straight ahead. Do not drop your head because it will affect the positioning of your back and shoulder muscles. You are now ready to grab the kettlebell in preparation for the snatch. You must keep your body as tight as possible including the abdomen. This takes a lot of concentration to avoid losing control of any body section.
The next stage of the kettlebell snatch exercise is to swing the bell between your legs towards the back. Then using arm control, quickly change the direction of the bell and swing it forward. While it is in forward motion, snap the hips. At this point you are going to work to keep complete control of the kettlebell while raising the weight. Keep the knees slightly bent to avoid joint injury. Also, while you are raising the kettlebell weight, it is going to flip over your knuckles. The control of the bell is how you prevent it from hitting your wrist. Use a tight grip while lifting, but loosen the grip near the top of the snatch as the kettlebell changes position in your hand. This is probably one of the moments for the greatest chance of injury if you let the bell bang your arm. Raise the kettlebell over your head with your body underneath the weight. Then lower the kettlebell to the floor.
You can do as many kettlebell snatch repetitions you want to complete. If you want to seriously increase the intensity of the kettlebell snatch exercise, there is also a two-arm kettlebell snatch exercise. You should not attempt to do this exercise until you are completely adept at the one-arm snatch. The two kettlebell version uses the same technique and control as the one-arm snatch. It is important to snap the hips hard because this is where the driving lift momentum is created. At the end of the lift, you should once again be under the kettlebells.
When you complete one-arm snatches make sure you do equal amounts of repetitions with each other. Keep your rest periods very brief between sessions. The beauty of the kettlebell snatch is the fact it develops the explosive strength in the muscles from top to bottom. It uses fluidity of movement as you become stronger. Not many other exercise programs can make this claim. It is a powerhouse exercise that produces results.
The muscle development and strength that is created with the kettlebell snatch can be transferred to Olympic weightlifting training. Actually, it can be transferred to any athletic sport. Use the snatch exercise to build power, strength and coordination, and do it while having fun.
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