The one arm kettlebell snatch uses a swing movement produced by the hips and core to project the kettlebell from between the legs to an overhead straight arm lockout position in one uninterrupted motion. The one arm kettlebell snatch can be broken down into 4 phases
1. The Swing Phase
2. The Pull Phase
3. The Lock-Out Phase
4. The Drop Phase
1. The Swing Phase
2. The Pull Phase
3. The Lock-Out Phase
4. The Drop Phase
Phase 1 - The Swing
The kettlebell is swung back between the legs as the hips flex, pushing the buttock backward, then the hips are forcefully thrusted forward until the hips and knees are fully extended and locked out, propelling the kettlebell up and forward.
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Phase 2 - The Pull
With the hips and knees fully extended, the accelerating kettlebell is in full free flight, propelling up and forward from its own momentum. The shoulder and elbow initiate a pull, yanking the elbow back above the shoulder, changing the trajectory of the kettlebell from up and forward to up and back. Use your upper back rather than your biceps. ‘Visualize an elbow strike, not a curl’.
Phase 3 - The Lock-Out
Quickly punch up with your fist, and guide the kettlebell home with the arm fully extended overhead. Be sure to catch the kettlebell softly without banging the forearm, don’t allow it to spin around the handle and travel a long way to hit your forearm hard. Instead, quickly punch up with the heel of your palm so the handle outruns the kettlebell and you catch the kettlebell softly with your forearm. The arm is level with the head or behind the head, elbow locked out and shoulder in its socket. Maintain this position for a moment with the elbows, hips and knees locked out, and feet and body stationary.
Phase 4 - The Drop
Doing the drop correctly sets you up for the next snatch.The Kettlebell is dropped close to the body, with a slight bending of the arm, while simultaneously bringing the elbow towards the midline of the body. This allows for the bell to unlock from the overhead position, roll around the forearm and start falling. This is known as the corkscrew. This method reduces the distance the bell falls away from the body, therefore reducing the forward pull that follows at the bottom of the drop, saving energy and grip strength. As the bell is falling, the hand rotates inwards. The hips and knees flex and fold back bringing the kettlebell back between the legs, setting up for the next snatch.
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