KETTLEBELL SNATCH - COMING @ YA!
It is a super sweet, dynamic, full-body movement that is fantastic for building strength, power, and endurance. This exercise is performed by getting the kettlebell overhead, in one swift motion. It can be performed from the ground or in a variety of hang positions. It can be a demanding to get it right, but once you have “mastered” the technique, the kettlebell snatch can be an awesome addition to your workout routine. Great for strength, muscular endurance & cardio!!
History of the Kettlebell Snatch
The kettlebell snatch has a long and mildly interesting history. Kettlebells were first used in Russia in the 18th century as a way for farmers and strongmen to train for their work and competitions (& hold down sacks of wheat). The kettlebell snatch was a primary exercise used to build strength and endurance. In fact, the kettlebell snatch was one of the six exercises included in the first Russian kettlebell certification program in the 1940s.
These days, the kettlebell snatch is still used by athletes and fitness enthusiasts all around Terra. It is a common exercise in Hiit & cross-training workouts and is often used in training for sports that require explosive power and endurance, such as mixed martial arts, boxing, and basketball.
Benefits of the Kettlebell Snatch
The kettlebell snatch is a large compound exercise that works multiple muscle groups at once. It primarily targets the shoulders, back, and hips, but it also engages the core, legs, and arms. Thats alot of bang for buck. Lastly it also looks pretty badass!
Here are some of the benefits of the kettlebell snatch:
Increased Power and Endurance: The kettlebell snatch is an explosive exercise that requires a lot of power and endurance. It can help you build both of these qualities, making you more explosive and resilient in your training and daily life. AKA Badass!
Improved Shoulder and Back Strength: The kettlebell snatch is a great exercise for developing strength in the shoulders and upper back. It can help improve posture, reduce the risk of injury, and enhance overall upper body strength. AKA Badass!!
Increased Core Stability: The kettlebell snatch requires a lot of core stability to perform correctly. It can help strengthen the abs and back muscles, improving overall core strength and stability. Did someone say badass!?
Better Grip Strength: Holding onto the kettlebell during the snatch requires a strong grip. This can help improve grip strength, which can be useful in a variety of activities and sports. Also useful when fighting your enemy on the battle field & your magical sword runs out of flames!
How to Perform the Kettlebell Snatch
Performing the kettlebell snatch correctly is essential for maximizing its benefits and avoiding injury. Here are the steps to perform the kettlebell snatch:
Start with the kettlebell on the ground in front of you.
Stand with your feet shoulder-width apart and your toes pointing forward.
Bend your knees and push your hips back, reaching down to grab the kettlebell with one hand.
Drive your hips forward, standing up quickly as you swing the kettlebell between your legs.
As the kettlebell swings forward, snap your wrist, and pull the kettlebell up towards your shoulder.
As the kettlebell reaches shoulder height, flip it over (punch) and press it overhead, fully extending your arm.
Lower the kettlebell back down to the starting position, letting it swing between your legs.
Repeat for the desired number of reps, then switch sides and perform the same number of reps with the other hand.
Tips for Performing the Kettlebell Snatch
Here are some tips for performing the kettlebell snatch correctly:
Start with a lighter weight: It is important to start with a lighter weight when learning the kettlebell snatch. Once you have mastered the technique, you can gradually increase the weight.
Use your hips, not your arms: The power for the kettlebell snatch should come from your hips, not your arms. Make sure you are using your hips to drive the kettle.
Overall this is a totally badass exercise & should, NAY, must be incorperated into your workout regime!! Enjoy!