Kettlebell Snatch - Training Tip #1

The kettlebell snatch is the most technical kettlebell lift, and as such particularly close attention should be paid to technique in order to perform the snatch safely and efficiently.

This first training tip on the kettlebell tip takes you through exercises you should master before you start snatching.

The Exercises You Must Master Before Snatching a Kettlebell

As the kettlebell snatch is so technical, you need to ensure you have mastered a variety of skills and have the requiste coordination and strength required for snatching.

The following exercises will prepare you for snatching, and should be mastered in this order:

1. The kettlebell swing

The swing is vital because it is actually the first part of the snatch.  In particular, you need to be able to perform the kettlebell sport swing (also known as the "fluid style", "soft style" or "GS" swing) as this is the only swing variation that is safe and efficient and has direct transfer to the snatch.  The swing makes up a large portion of the snatch so if you spend the time to get the kettlebell sport swing bang on you will save yourself a lot of grief when trying to learn the snatch.

2. The Kettlebell Clean

It is very important to be able to catch the kettlebell in the correct position on the hand without impact on the forearm.  This is much, much easier to do in the clean at chest level (in the clean) than it is overhead (in the snatch).  If you get this right in the clean you will have a much better chance of getting it right in the snatch.

With good technique even very heavy kettlebells can be cleaned without excessive impact on the forearm or strain on the wrist.

3. The Kettlebell Overhead Press

It is essential that you have a good overhead lockout position and stability in that position in order to be able to snatch and the easiest and safest way to test this is by pressing a kettlebell overhead.

The kettlebell press should be a very linear, straight up and down press.

3. The Kettlebell Push Press.

The push press is the simplest of the overhead ballistic lifts, and this is where you need to start practising the skill of fixation before attempting more complex lifts such as the jerk and snatch.

4. The Kettlebell Jerk

The jerk is a relatively technical lift (although less technical than the snatch) so the ability to learn it demonstrates a relatively high level of body awareness, coordination and mobility.  Fixation in the jerk is also more difficult than in the push press, so helps build even greater shoulder stability and further develops the skill of fixation.

You should also be comfortable getting a weight 4-8kg heavier overhead than the weight you intend to snatch (e.g. if you want to snatch 16kg you need to be able to get 20kg overhead 8-10 times with excellent form), and the jerk is the best way to do this.

Once you've mastered these lifts you can move onto Kettlebell Snatch - Training Tip #2