IMPROVE YOUR DOUBLE KETTLEBELL SNATCH

вторник, 20 мая 2014 г.

IMPROVE YOUR DOUBLE KETTLEBELL SNATCH

BY ARTEMIS SCANTALIDES, SFG II

In the world of Kettlebell Training, the Kettlebell Snatch is considered the “Tsar” of kettlebell lifts. It is a fantastic movement for total body conditioning and for learning force production. Those who know the kettlebell snatch LOVE the snatch.

Before you learn the kettlebell snatch you want to make sure that you master the kettlebell swing, both two handed and one handed, and the kettlebell clean first. I will teach the following kettlebell lifts, in the following order before teaching the snatch:

Kettlebell Two Handed Swing
Kettlebell One Handed Swing
Kettlebell Hand to Hand Swings
Kettlebell Clean
Kettlebell High Pull
Kettlebell Snatch

Once you have mastered these kettlebell movements and the single bell snatch, then the double bell snatch is a great way to progress your kettlebell snatch. I will teach the double bell movements in the same progressive order as the single bell movements before teaching the kettlebell double snatch.

Double Kettlebell Swing
Double Kettlebell Clean
Double Kettlebell High Pull
Double Kettlebell Snatch

I like to use swing, high pull, snatch chains to help both teach and improve the single bell and the double bell snatch. A kettlebell chain is a series of movements performed sequentially by performing a single repetition of each movement before repeating the sequence. Each time the sequence of movements is performed, it counts as one complete chain. For example, 1 swing -> 1 high pull -> 1 snatch = 1 chain.

The snatch should have a balance of a clean, powerful hip finish that causes the bell to float up, while the arm helps to execute the finish of the snatch by “punching” the bell straight up into the finish position of the snatch like you are punching the ceiling.

The swing in the chain preceding the snatch helps to groove the hip finish before the bell floats up into the finish position of the snatch.

The high pull in the chain preceding the snatch helps to pattern the path of the bell before you “punch” the bell straight up into the finish position of the snatch.

The following sequence of chains helps to practice these movements and improve the kettlebell snatch. These chains can be used to practice both single bell and double bell snatches if you are not ready for double bell snatches just yet. Work the sequence of chains into your training program once per week for three to four weeks and let me know if your snatches improve!

Warm up – Single Kettlebell Swing, High Pull, Snatch Chains

I will warm up with single bell swing, high pull, snatch chains before I start the double bell swing, high pull snatch chains. I set my interval timer to 30 second intervals. Each work interval is 1 minute with 30 seconds recovery.

8 Chains

(1 minute work)1 swing —> 1 high pull —> 1 snatch Right
swing switch
1 swing —> 1 high pull —> 1 snatch Left
Repeat 3 more times R/L for a total of 8 chains

(30 seconds recovery then move onto 10 Chains explained below…)

10 Chains

(1 minute work)
1 swing —> 1 high pull —> 1 snatch Right x 5 chains
swing switch
1 swing —> 1 high pull —> 1 snatch Left x 5 chains

(30 seconds recovery then move back to 8 Chains)

Repeat two to three sets of the 8 and 10 single bell chains as warm up and then move into your double bell chains explained below…

*Double Kettlebell Swing, High Pull, Snatch Chains

3 Chains

I set my interval timer to 30 second intervals. Each work interval is about 20 seconds. When first starting out allow for a 30 seconds work interval and a 30 seconds rest interval and then gradually reduce the time to a 20 seconds work interval and a 20 seconds rest interval as you move through your training weeks.

(20 seconds work – can allow for 30 seconds work but it will only take 20 seconds)
1 double bell swing —> 1 double bell high pull —> 1 double bell snatch x 3 chains
(30 seconds recovery then repeat 3 double bell chains)

Repeat 10 to 15 sets of these chains. I recommend to start with 10 chains and build up to the 15 by adding two additional sets of chains at a time as you move through your training weeks.

*If you are not ready to learn the double snatch yet, you may also use these chains to practice your single bell snatch. Use the format detailed below if you are using a single kettlebell…

*Single Kettlebell Swing, High Pull, Snatch Chains

3 Chains

Set your interval timer to 1 minute intervals. Each combined work/rest interval is 1 minute. Each work interval is about 40 seconds (20 seconds each side) and then rest the remaining 20 seconds of the 1 minute interval.

1 double bell swing —> 1 double bell high pull —> 1 double bell snatch Right x 3 chains
swing switch
1 double bell swing —> 1 double bell high pull —> 1 double bell snatch Left x 3 chains
(20 seconds recovery then repeat 3 single bell chains each side)

Repeat 10 to 15 sets of these chains. I recommend to start with 10 chains and build up to the 15 by adding two additional sets of chains at a time as you move through your training weeks.