Kettle Bell Snatch

Here is something that I pulled off of Crossfit at lunch. Hopefully it gives some tips on the snatch. I sure could use this as well as a refresher. When I first started using KB's I learned the technique, and the pain and bruising went away. But over time, my method has gotten lazy.

Battered Forearm Syndrome
Tom had some old gym socks with the foot part cut off for anyone that wanted to enjoy that experience (he insisted they were clean) and showed us the wraps the gireveks use in competition. For the wildly reckless or incredibly tender, football type soft forearm pads can be used to soften the blow until the proper clean technique is mastered. It is a good idea to start with some sort of padding in order to not scare away new people who decide that kettlebell lifting causes forearm pain and injury and is to be avoided. In addition to going around the corner rather than over the top with both the snatch and the clean, it is important to absorb the shock with the legs. Don’t just let the bell, especially a heavy one, just fall onto your arm and certainly don’t stand up into the descent, instead absorb the shock with a slight knee bend just as the kettlebell lands. This becomes less and less necessary as the hitch hike hand rotation is mastered because the bell never really falls on you.

The Competition Kettlebell Swing Snatch
Jim Trench, RKC
Jim Trench, RKC won the 1st Tactical Strength Challenge, Ready to Defend! Division, held in Philadelphia, Pennsylvania. He is based out of Stamford, Connecticut where he trains clients one on one, in small groups, visits local gyms to promote KB’s sharing the value of the KB and holds private workshops for the trainers of these facilities in the proper use of the KB. He is currently enrolled in the CFA program in association with AIMR a recognized standard for ethical behavior and advises small businesses in the fitness industry via business plans, budgets, and marketing for market share. Contact Jim at JimTrench@infinite-knd.com

I picked up my first KB in February of 02 and started doing swings, cleans, and snatches. The cleans and snatches punished my forearms for a couple of weeks, and then it just clicked. The unnecessary pain I induced on my forearm stopped. No bang, no pain, it felt…pure. From that day on I never had a problem snatching any Kettlebell, including the bulldog. I did not execute my first swing snatch until the RKC Certification in September. At the certification Jeff Martone led us in a post lunch “warm up” on the final day of the certification. He did 30 snatches each arm quick jog, then 20 quick jog, and finally 10 and in the process created a new reality for me. It wasn’t that he did 30 that was impressive…but the fact that it looked like he was just getting started.

I am a trainer, my condition level sets the standard for what I expect out of the people that I train. I was in the low 20’s when he got to 30. Expectations I have for my clients never exceed my own expectations. My expectations rose. During the course Jeff said train smart not hard. This went against my philosophy in the sense of priorities, my focus is always go and keep going hard, fatigue to me, in part, is a matter of focus, technique suffers because I lose the focus to see through the fatigue, I had lost touch with the in part and made it a big part. So I had to take a step back and see how I was going. I mean, come on, the guy’s cranking snatches out like there nothing, so I contemplated the
statement…and started to critique optimal form and how proper technique equated to maximum endurance, i.e. high repetitions.

EXECUTION
• When indoors I always perform my Kettlebell exercises barefoot. Outdoors the same, weather permitting.
• Always respect the KB and the potential damage it can inflict upon you through lack of focus, awareness, and/or fatigue.
• Pick your KB up with tension in your abs to protect your back.
• Your stance must be wide enough to let the kettlebell safely pass without hitting your knees, otherwise it should be close to your comfortable stance for a maximal jump.
• The foot position should be comfortable. The knees must track your feet.
• Throughout the exercise your back must remain FLAT. THAT DOES NOT MEAN UPRIGHT. In order to keep your shins near vertical you will have to fold over at you hips while keeping your back FLAT.
• From the standing position, abs tensed, initiate the swing portion by pulling your hips back and swinging the Kettlebell through your legs attempting to maintain near vertical shins. The bell should swing somewhere between your knees and upper thigh. This is body type justified. You must find the optimal position.
• Important: efficient, controlled, power breathing. Match the breath with the exertion.
• This step is critical for success: The Swing Factor gives you momentum and loading power, the goal is to fully utilize this factor. No wasted energy. If you go too far out with the KB energy dissipates outward not upward as it should. Go too tight and you are depriving yourself of the Swing Factor. This is body type justified. You must find the optimal position.
• In this step your weight transfer goes from your heels towards your toes, your hips explode forward and up, this is not done passively but very Aggressively, and the KB is going up.
• Visualize a line moving along the centerline of your body, and always keep your energy and focus on keeping the inside of the KB along that line
• On the ascension your elbow is somewhere between 150 and 170 degrees. This is to allow for the punch out that is required at the top of the motion for a smooth landing.
• As the KB reaches the zone between your neck and your eyes, full lock out your knees and maximally contract your glutes for best explosion. If done on the 2nd floor, the force with which you drive into the ground should shake the floor and any objects in the vicinity.
• If this step is done correctly the KB should feel extremely light to weightless through this portion.
• As the KB enters eye level manipulation begins. As you are flicking your wrist execute the punch out to elbow lockout. If done properly you will know it. The flick of your wrist is a very subtle move. Your wrist should end up in the neutral position, straight line between knuckles and elbow.
• From the top position, weight on your heels, AGGRESSIVELY flick the KB back over your wrist, pulling hips back, keeping the shins as vertical as possible. Where the grip should be on the handle is body type specific. I personally have long fingers and like to catch it on my fingers for the descent.
• Same factors must be considered as on the way up. The deeper you can squat down, keeping your shins near vertical, good balance and a strong base, the longer you will go.
• Mental checklist: field of vision, hip initiation, weight on heels, back flat, one fluid motion, explode, and ENJOY!!!

http://www.crossfit.com/cf-info/KBsforCrossFitters.pdf