Instructions
Preparation
- Straddle kettlebell with feet slightly wider apart than shoulder
width. Squat down with arm extended downward between legs and
grasp kettlebell handle with overhand grip. Position shoulder
over kettlebell with taut low back and trunk close to vertical.
Execution
- Pull kettlebell up off floor by extending hips and knees.
Once kettlebell is off of ground vigorously raise shoulder above
kettlebell while keeping it between knees. Jump upward extending
body. Elevavate shoulder and pull kettlebell upward and forward.
Aggressively pull body under kettlebell. Catch kettlebell at
arm's length while moving into squat position. As soon as kettlebell
is caught on locked out arm in squat position, squat up into
standing position with kettlebell overhead.
Return
- Lower kettlebell to front of shoulder by bending arm to side.
Drop kettlebell forward and swing kettlebell downward while squating
down with taut lower back and trunk close to vertical. Set kettelbell
on floor between feet and repeat. Continue with opposite arm.
Comments
- Do not jerk weight from floor; arise steadily then accelerate.
Keep wrist straight during catch and arm extended. Also keep
arm close to body when kettlebell is lowered down to side of
shoulder. The snatch is one coordinated, continuous movement
executed with speed. A deeper squat position may utilized when
receiving kettlebell overhead.
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Classification
Force (Articulation)
Dynamic
- Hip
- Knee
- Ankle
- Shoulder
- Scapula & Clavicle
- Spine (Thoracic, Lumbar)
Static
- Spine (Thoracic, Lumbar)
- Elbow
- Wrist
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