What we most often see in regular gyms is people doing the classical compound and isolated movements, such as deadlifts, chest presses and dumbbell rows.
However, we rarely see someone doing weightlifting snatches and even if we do see someone doing it, it is more than often done incorrectly.
The snatch is one of those exercises that will help you develop often-underestimated physical qualities.
Such are: Explosiveness, power output, muscle synchronization.
We can certainly say that all of the physical properties listed above are a must when it comes to most professional sports.
However, even if we are not a competitive athlete, developing those will certainly improve our day to day workouts and make us more functional in the real-life world.
For the most part, Olympic weightlifters are the primary users of this exercise, however, thanks to CrossFit, it has gained popularity among the fitness masses.
Free Guide: The kettle bell deadlift training tips!
As this exercise is very demanding, it might put you at a risk of injury, if done incorrectly. We advise you not to do this exercise, if you have any type of lower or upper body injuries.
If that is the case, advise with your physical therapist and once you have a clearance to do this exercise, proceed.
Working muscle groups
The snatch involves pretty much the whole body.
The dynamic working muscle groups are the glutes, traps and quadriceps.
On the other hand, the calves, hamstrings, abductors, rotator cuff muscles, spinal erectors, serratus and pretty much all the upper body muscles, work in synergy.
Furthermore, the erectors and the triceps stabilize the movement.
Kettlebell Snatch Exercises
Usually, the snatch is done, using a barbell, however, it can be executed with a kettlebell as well, which is why we decided to create this article.
The kettlebell snatch allows us to easily learn the proper execution, in case we are just starting to implement snatches into your training routine.
- Place your feet slightly wider than hip width and hold the kettlebell in one of your hands, having it elevated at shoulder line
- Retracting the scapula and raising your chest slightly, push the kettlebell up overhead and lock the elbow out. At this position, your knees should be slightly bent, your head must be looking forward and your back must be straight, while the core is naturally engaged and stabilizing the movement.
- Lower the bell back to shoulder line and keep forearm in a vertical position
- Let the kettlebell swing down and go between your legs in a controlled manner, bending over with a straight back
- Swing the bell back up to shoulder level, extending your body up and pushing over your head
To sum it up- Feet at slightly wide than hip width.
Grab bell with one arm, raise it to shoulder level and extend elbow.
Let the bell down to shoulder level and then let it swing between your legs, keeping your arm straight and bending over with a straight back.
Extend up, swinging the bell, bringing it to shoulder level and extending elbow to push it up and over your head. Repeat.
View Guide: Learn speed and agility techniques here!
The snatch is an exercise we rarely see someone do. However, doing it will account for more prominent physical property development, helping you develop balance, explosiveness and strength.
Starting off with a kettlebell is the perfect option for beginners, looking to learn the proper execution and master the muscle synchronization.
Last but not least, people with chronic injuries should avoid this exercise, as it imposes you to further injuries, if your biomechanics are not on point.
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