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Revisiting the KB Snatch

By admin | In Uncategorized | on June 7, 2011

We posted on the KB Snatch last July but since this month’s challenge brings them back with a vengeance, we figure it’s time to review the finer points.

1. Maintain good kettlebell swing form with respect to keeping the shoulders back and down, heels down, body tight, and good lumbar.
2. Keep your elbow close on the up and down swing. The farther you cast the kettlebell away from you, the harder you have to work (and it’s way harder to keep from bruising your wrist)
3. Try opening your hand up at the top of the punch (think spirit fingers!) to prevent death-gripping the bell and ripping your hands as well as hyperextending your wrist back.
4. Use the backswing for momentum. Often times I see people trying to slow the kb down on the down only to try to build all of the momentum back up. Bend forward at the hips to allow the momentum to generate from one snatch to the next.

Check out this video as well as this one for some great tips. It’s long, but he has excellent KB Snatch form and goes into the above pointers in greater detail.

WOD 06.07.11

Deadlift 1×5 or Wendler

10-20-30-20-10 Kettlebell Snatches
12 Wall Ball Shots

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