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Alternating Kettlebell Snatch

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Level: Average

The Kettlebell Stnach is one of fundamental movements of kettlebell lifting.It is performed in competitions with a swipe of two weights. Used shells of three different weights: 16, 24 and 32 kg.

Kettlebell

Description

How to do Each Arm Kettlebell Snatch:

 

- Stand behind kettlebell with feet slightly wider apart than shoulder width.

- Bend over at hip with knees bent and back straight.

- Extend arm downward and grasp kettlebell handle with overhand grip.

- Lift kettlebell off of floor and pull forearm against inner thighs while keeping hips and knees bent with low back taut.

- Drive hips forward, torso upright, and knees straight so kettlebell is pushed forward and upward.

- As kettlebell begins to swing forward vigorously raise shoulder above kettlebell.

- As kettlebell begins to swing up past the hips, pull kettlebell toward body slightly with elbow pointing outward.

- As kettlebell continues to rise slightly, decelerate rise of handle allowing kettlebell to rotate in hand into inverted position.

- Punch kettlebell upward in a overhead straight arm position with kettlebell positioned behind forearm.

- Swing kettlebell forward and downward.

- As kettlebell is swung to lower position, fold at hips while bending knees.

- Allow forearm to make contact with inner thigh, swing kettlebell back under hips, and repeat movement.

- To stop exercise, place kettlebell on floor.

- Continue with opposite arm.

 

Some tips:

 

Kettlebell can also be lowered by bending arm in front while temporarily supinating wrist (palm facing head), then extending arm forward and downward while pronating wrist (palm facing back).