Kettlebell Snatch - Training Tip # 4

In Training Tip #3 for the kettlebell snatch we looked at two different methods of deloading the snatch.  Once you have mastered the deload you're now ready to start looking at improving the efficiency of your snatch.

The kettlebell's strength really lies in high repetition ballistic lifting (like high repetition snatch work).  Of course you can use a kettlebell for strength or power work, but really a barbell or dumbells are better suited to heavy, low repetition work.  High repetition ballistic work will take your training into the power endurance realm -  it will help develop repetitve power, muscular endurance and cardiorespiratory fitness.  High repetition snatch work in particular will give you superior grip endurance.

Getting more reptitions out also means an increase in the total volume lifted overhead in a set, which is a great way to monitor and increase work capacity.

So, how do you tweak your snatch technique to ensure it's as efficient as possible?  The following training tips will help you maximise your repetitions.

1. Deload Using the Corkscrew

The corkscrew is undoubtedly the best method for deloading the snatch if you want to increase your rep count because it saves your grip, and the grip will usually be the first thing to give out with snatches.

2. Use the Finger Lock

When you catch the bell coming out of the corkscrew, lock your thumb over the top of your index finger and focus all the pressure of your grip on this "finger lock".  The finger lock is actually very strong and takes far less energy to hold onto the kettlebell than gripping it tightly with the whole hand.  It will also help prevent you tearing calluses.

3. Don't Over Rotate the Kettlebell on the Backswing

A lot of people over rotate the kettlebell on the backswing so that the handle is alsmost at 90 degrees, rather than being at 45 degrees.  This over rotation makes it more difficult to get the kettlebell to land in the right position overhead and therefore will affect grip, partcularly as you get fatigued.

While this set is pretty good, you can see how much rotation there is in the kettlebell handle on the backswing, which isn't ideal:

The angle of the bell on this backswing is much better:

4. Use Your Legs

There is a bit of a misconception that kettlebell snatching is all about the upper body.  This couldn't be further from the truth.  If the legs are working properly, and doing most of the work as they should be, the upper body only has to hold onto the kettlebell in the swing part of the snatch and stabilise the kettlebell overhead - the arm really shouldn't be doing any pulling to get the kettlebell overhead.

This "squat" style of snatching is very inefficient and does not make use of the stretch-shortening cycle in the hamstrings to power the movement efficiently:

If you watch the clip below carefully you'll see that in an efficient snatch there is some leg extension at the end of the backswing and then there is full leg extension as the kettlebell swings in front of the knees.  This pattern of movement will ensure that the legs are propelling the kettlebell, rather than the arm having to lift it - the arm just has to "follow' it up.

5. Bring the Kettlebell Up and Down in a Straight Line

The more direct the path of the kettlebell, the less your body will have to work to get it into the right place.  If your arm is drifting laterally your shoulders will be working overtime and will fatigue permaturely.  Your grip will also be taxed more because your hand will have to work harder to control the bell.

I'll use the below video again as a great example of how smooth and clean a good kettlebell snatch can look and the path the kettlebell should follow:

In Conclusion

That was the last of our training tips on the kettlebell snatch.  If you have worked through the tips from start to finish you should be well-armed with information that will ensure you are snatching safely and effectively.

Happy training!