Today’s video was filmed at one of my recent Kettlebell Basics workshops.
In it, you will learn the basics of the snatch, in about 3 minutes!
First, watch the first 30 seconds of the video to see what the full movement looks like, to see what we are working towards:
Then, we are going to break the movement down into pieces / steps.
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When you are first learning the exercise, start with a lighter kettlebell, and you can work the weight up from there.
We are going to start with one hand swings first, doing a few reps of those, making sure your form is dialed in there, getting your body warmed up a bit and ready to go.
The next step is what we call a “high” one hand swing. Instead of bringing the ‘bell to waist or chest level, as you would in the standard Russian swing, you bring it to about eye level. And, you are also going to turn your pinky towards the ground slightly at the top of the movement. Watch the video to see exactly what I’m talking about.
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Now we’re going to do the same thing, but we are going to slightly pull the hand in to the body at the top of the move. You need to get the KB closer to your frame so that you can make your move for the snatch.
NOW – last step before we do the full movement! – I want you to clean the KB to the shoulder, and press it over your head. Then we are going to snatch from there. Flip the ‘bell out of the top of the move, pull it towards your body, land in the bottom position, then reverse the motion and snatch the KB to the top – keeping everything in mind we’ve worked on so far.
Once you get the feel for these “top-down” snatches, you can try the move from the standard starting position on the floor.
And viola! You just learned the kettlebell snatch 🙂
To your success!
– Forest Vance
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