Kettlebell Basics

Based on problems we see over and over again in teaching and mastering the snatch, here are seven tips, in no particular order, to help you get your snatch technique down faster:

1.  Learn and master the swing.  Mastery of the swing teaches you how to use your hips properly.  Do man makers twice a week for at least a month before you even think about snatching.

2.  There are different snatch styles; we’re focusing on hardstyle – so no cork-screw.  The kettlebell will flip over your wrist as it comes over the top, not rotate around it.

3.  Be agressive!  The more tentative you are about punching your hand through and finishing at overhead lockout, the harder the ‘bell will hit you in the wrist.

4.  Keep the ‘bell close to the body (think kettlebell clean).  This isn’t a swing, it’s a snatch – we’re trying to project the force up over our head in a snatch and out in front of us during a swing.

5.  Think about ‘throwing’ the weight down from the top.  Attempt to close the distance from the elbow to the rib cage as fast as possible as the ‘bell comes down in front of you.

6.  Energy is driven from the hamstrings and glutes; load those babies up!  A high rep snatch workout should leave your posterior chain sore for days.

7.  Learn the high pull.  Create weightlessness with the hams and glutes.  Then progress to high pull – snatch – high pull – snatch – etc.  This is a nice progression that helps a lot if you’re having trouble getting the weight to flip over your wrist smoothly.

Put these seven tips to use and you’ll have the snatch mastered in no time!  Do you have any more tips that have helped you improve the kettlebell snatch?  Share them in the comments section below!

P.S. Be sure to sign up for our newsletter while you’re here and check out the free ‘Kettlebell Rx:  3 common kettlebell training mistakes and how to fix them’ video – you’ll get a more detailed description of a few of these tips in addition to other basic drills to improve your kettlebell training technique.