3 Tips to Make Your Kettlebell Snatch Easier
I have assisted at a number of StrongFirst kettlebell certification weekends, and one of the most feared parts of the entire course is the snatch test — a test where you have to snatch a 24 kg bell over your head 100 times in 5 minutes (16 kg for ladies).
But the snatch won’t make you queasy once you learn to make it easy! And I will show you how (without making rhymes that are cheesy).
First, there are a few reasons why you should give the snatch some serious attention in your training:
#1: The ultimate in full-body power
While the swing may be the center of the kettlebell universe, the snatch reigns supreme as the Ruler of the Realm. Nothing challenges and fortifies your entire back (from top to bottom), your glutes and hamstrings, your grip, and your mental toughness quite like the snatch.
What’s more, when combined into a circuit or combo with movements like presses and squats, it will give you even MORE power for use in those movements while adding some solid, sexy, quality muscle as well.
#2: Blow torches fat from your frame
I don’t know a single person who has failed to incinerate much more body fat than should even be legal by simply adding in snatches to their training a few days a week (combined with a smart meal plan, of course).
Because snatches engage damn near every muscle in your entire Soft Machine, your body will start gobbling up excess lard like it’s going out of style — perfect for the summer season.
#3: Gives you a heart of elastic steel and lungs like a champion race horse
Face it: few of us really have enough time to devote to traditional LISS (low intensity steady state cardio) like jogging, biking, swimming, and what have you. These exercises are great for keeping your heart healthy, but there are other ways to ensure that you stave off the ravages of heart disease — one of the leading causes of death in the US. Snatching is a great way to keep your heart healthy and your fitness levels sky high.
Now, the key to getting the most out of snatches is pretty straight forward: you have to have good technique so you can do enough work. This means you have to have the right amount of flexibility (can you put your arm over your head, bicep parallel to your ear, without shrugging your shoulder or bending your elbow? If not, hire an SFG and they’ll get you squared away so you don’t bury a kettlebell in your noggin).
So here are 3 tips to help you snatch your way to a stronger, fitter, and leaner physique:
1: Make sure your kettlebell passes through the midline of your body
All too often you’ll see people lazily permitting their kettlebell to wander toward the “working side” of their body. Not surprisingly, you’ll see the same people struggling midway through their workout as it gets harder and harder to put the kettlebell overhead again. This is especially true when the weight is heavy.
Instead, make sure the kettlebell passes in between your eyes — this will make sure you are able to better recruit all the muscles on BOTH sides of your body rather than over-relying on those of the working side.
2: Make your hips “race” your shoulders
Another common mistake is that people try to time their hips to reach the lockout position at the same time as the shoulders. What usually ends up happening, however, is that the hips arrive late and the shoulders arrive on time — which means that your low back is making up for your slow glutes. The fix for this is simple: Thrust your hips forward faster than you think you should and make them “race” your shoulders to the end position. Not only will you get more help from your glutes, but your snatches will be more powerful AND far safer in the process.
#3: Use double breathing
This one apparently takes some getting used to, as I’ve fielded a lot of questions about it since I wrote about it in my article on dominating the snatch test for StrongFirst.
The premise is simple:
When you toss the kettlebell between your legs, you breathe in. When you stand up and “snap” your hips, you power breathe out. Then, as the kettlebell is reaching its final destination overhead, you simply breathe in and out again quickly.
The benefit to this is that no matter how sucky your snatch workout might get, you won’t gas out because you’re running out of air — so you’ll be able to pinpoint wherever your real weak point is, be it your glutes, grip, overhead position, or what have you.
Once I started doing double breathing, I literally TRIPLED my snatch workload, going from being able to do 20 reps in a row on one arm, then setting the bell down to rest, to being able to do 60 in a row (30 per arm) before setting it down.
Here’s a quick video showing you all of these elements being put into action.
Give this tips a try and let me know how much easier and stronger your snatch feels. And feel free to whip your shirt off and admire your pump in the mirror at the end of your workout. You’ve earned it!
And before I give you the ol’ proverbial kick in the pants to go forth and try this out yourself, let me ask:
Do you like old-school, no-BS training that:
• Gives you more strength than it takes from you
• Improves your stamina and resilience simultaneously
• Powers-up every nook, cranny, crevice, and corner of your Soft Machine?
Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge.
As the name indicates, it’s just 9 minutes long, and it’s designed to be done WITH your current workouts — NOT instead of them.
Even cooler:
Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pullups, and more.
And best of all, it’s free.
How free?
I’m talkin’ 4th of July free, my friend.
Get thee thine own copy here => http://www.9MinuteChallenge.com
Have fun and happy training!
Aleks Salkin
