| Kettlebell Exercise: the Snatch By Nathan Donahue If your not one already, the one-arm snatch will make a man out you in no time. Because of the tremendous power that must be generated to throw the bell up, and then stop it on a dime, such a light weight (35lbs for beginners, 53lbs for intermediates) will feel incredibly heavy. Just like the swing and clean, your legs and torso will improve, but this movement puts special emphasis on your traps and upper back as well as stretch out your shoulder. People claim that the veins stand out on their traps after doing this exercise. This movement will turn even the slowest person an athlete in no time. Do not attempt this movement until you have mastered both the swing and the clean. - Stand over a kettlebell, your feet about shoulder width apart, your weight on your heels. - Inhale, arch your back, push your butt back, and bend your knees. - Reach for the bell with one hand, the arm straight, while keeping the other arm away from your body. - Swing the bell back and whip it straight overhead in one clean movement. - Do not worry too much about form, just explode the hips forward and your body will find an efficient path. - Lift with your hips, not with your arms. If your shoulder is working hard it means your hips are not exploding with enough force. - You may end up airborne part way through the movement, that is good as long as you end up on your heels. - Dip under the bell as it is flipping over the wrist. Absorb the shock the same way you would for the cleans. - Hold the weight overhead, in the press behind the neck position for a second, then let it fall between your legs as drop into a squat. The snatch will blast your hamstrings and tear up your palms at first so start with low volume. Do not be too concerned with keeping an arched or straight back through the movement because the ballistic nature of the snatch is much less rough on your spinal column than a heavy, static pull movement like a deadlift. In fact, the snatch is renowned for curing chronic back pain! Always tighten up your abs, glutes and back before attempting a momentum free lift. The two kettlebell Snatch will make even the toughest lifter cry like a little girl. Attempt this movement if you dare. |
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