30 Sep 2013
The kettlebell snatch is one of the movements most commonly performed incorrectly by the novice crossfitter. Often with good intentions an athlete will attempt to perform the kb snatch the same way they would perform a barbell or dumbell snatch. That is, by pulling the object in a straight line from the ground, keeping the bell close to the body and dropping under to receive. Anyone who has done this knows that the resulting outcome is that the bell snaps around and slaps the back of your wrist, which eventually becomes painful. Try out these suggestions to smooth out the kb snatch.
The grip should be off set when snatching or performing the single arm swing. Overhand grip the bell on the floor with the thumb and forefinger all the way against one of the horns of the bell. This grip will allow for a shorter turnover at the top of the snatch reducing impact on the back of the arm.
The Path of the Bell:
The path of the bell should be an arc. Just like a single arm swing, the bell is propelled out away from the body and at the top of the arc there is a “punch”. When punching through be sure to keep a straight wrist and allow the momentum of the swing to continue into the overhead position.
The overhead position is a rest position. The bell should be supported overhead through proper structural alignment, shoulder and elbow locked out with thumb facing the wall behind you. To begin the next snatch allow the bell to fall forward while counter balancing the drop with your body.
Coach Jason Gee
17 Sep 2013
I have this conversation every week. (Which means I should probably expand my social circle.) What is the best way to train? Should I focus on my Olympic lifts, hit three metcons everyday, do forty-five second pause front squats once a week?
Its a valid question, we all want to see gains and spend our time as effectively as possible. For me the answer is simple. Do the programming and other than that, do one thing. Pick something, anything you want to improve and do it everyday. Don’t just do it until your “okay” or “good” at it. Practice it, train it, live it until your excellent, until your a master of that element and it will always be part of your capacity.
Anyway, enough of my preaching. I’m off to practice.
Want to hear more about choosing your programming. Check out Yo Eliot below.