How to Improve Your Kettle Bell Snatch
Kettle bell snatches exercise your body in several ways. Not only do you get an effective cardiovascular workout that will burn off fat but you are also working on your core and ability to transform your muscle strength into power. Enhanced muscular power will improve most sports. Last, your buttocks and hamstrings will get extremely conditioned.
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Instructions
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Get in proper position to perform a snatch. Stand shoulder-width apart, your feet slightly outwardly turned. Make sure your knees are above the second and third toes.
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Use a kettle bell that is lighter than what you usually use. It is important to master the technique to avoid any injuries. When you do master it, you may use a heavier bell.
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Start swinging the kettle bell, using your hips as the driving force. Your buttocks will flex and your abdominals should be contracted when you do this. Basically, you are thrusting your hips forward with so much force the swing of the kettle bell in your hand follows as a byproduct. You must use sufficient hip force to make the kettle bell end above your head. Your back should be straight and your chest up.
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End the swing with your arm straight up above your head. Ensure that your hand grips the handle firmly in a little push in this position. It should not fall on your wrist. "Just as your hand is getting around the kettle bell, dip your knees slightly and get under the weight," explains Bodybuilding.com.
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Let the kettle bell fall back into the starting position. Do not try to let it fall more gently, using your muscles. (ref 2)
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Keep in mind that you are using momentum, not muscle strength when you perform a snatch. You never want to use your muscles to lift up the kettle bell up above your head.
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Tips & Warnings
To truly appreciate the art of kettle bell snatches, you should watch it instead of only reading about it. A video demonstrating kettle bell snatches is listed in the Resources section.
