The kettlebell snatch is an advanced full-body workout that develops the posterior side of the body (rear side-butt, hamstrings and back muscles) while building strength, power coordination, and cardiovascular health.
Among the kettlebell workout routines, the snatch is among the most intensive because of its comprehensive nature. Often referred to as the king of kettlebell exercises.
The kettlebell snatch is a great addition to your strength training workout routine, or as cardio training exercise.
HOW IS THE KETTLEBELL SNATCH PERFORMED?
Here’s how to do it:
Kettlebells vary in weight, it’s important that you choose the one that you feel is comfortable, especially for beginners, so as to avoid putting unnecessary strain on your shoulders. Start with light kettlebells probably the ones between 4 to 12 kilograms in weight.
- Step 1: Get a wide and open space. Stand upright with your feet hip-to-shoulder-width apart.
- Step 2: Tilt back a little to load your hips and grip a kettlebell in one hand with your fingers as you would for a swing. Grasp the kettlebell’s handle, raise the kettlebell up in a swing motion. The kettlebell swings back in between your legs as you begin to stand, further loading tension onto the hips.
- Step 3: Cautiously bend your elbow and lower the kettlebell back to shoulder height. Do this for at least 8-10 reps for 2-3 sets.
- Step 4: Switch sides with the other arm and repeat the above steps. Continuously breathe in and out to maintain proper oxygen flow.
- Visit the link to view a simple demo on the workout.
WHAT MUSCLE GROUPS DOES KETTLEBELL SNATCH WORK?
The exercise targets the following muscle groups:
GLUTES AND HAMSTRINGS.
Glutes and hamstring are powerful muscles kettlebell snatch essential in generating the needed power to drive the bell upwards.
The bell’s motion upwards is driven by the hip extension that results from the squeeze that occurs at the hamstrings and glutes. As such, the glutes and hamstrings build up more muscle.
Pulling weights overhead and maintaining them in that position requires quite a lot of mid-back work and stamina. Lats and rhomboids ensure that you maintain a steady upper body posture with the bell overhead.
They prevent the shoulder from shifting forward and being at the mercy of the bell’s momentum. Furthermore, lower back muscles ensure that your spine remains stable as you shift your torso.
Kettlebell snatch requires a lot of shoulder muscle stamina to stabilize the bell’s momentum while overhead.
They also play a crucial role in building up power that the enables the upward swing motion of the kettlebell.
BENEFITS OF KETTLEBELL SNATCH.
WHOLE BODY STRENGTH TRAINING
Kettlebell snatch workout routine is quite simple. Pull the bell off the floor, and then snatch it overhead.
It is in this simplicity that lies its core benefits-the workout works almost every major muscle in the body.
Pulling the bell off the ground requires the hamstrings, quads and hip muscles. While overhead, the weight, the back, core, arm and shoulder muscles come into play.
The body, therefore works seamlessly together in the entirety of the exercise. This results to full body strength training.
The Kettlebell constantly pulls away from the body due to the spherical design. This pulling away movement creates tension and resistance on the muscles.
The pulling away builds muscle strength when the body fights to overcome the resistance generated. In addition, it improves the shoulder range of motion and hence the overall upper-body mobility.
BURNS SIGNIFICANT AMOUNTS OF CALORIES
Kettlebell snatch workout routine has been proven to be effective in burning high amounts of calories.
Study conducted by the American Council on Exercise on a sample group of participants from the University of Wisconsin concluded that the high calorie burn rate, an average of 20 calories per minute of the exercise, was due to the number of muscles involved in performing the workout.
IMPROVES COORDINATION, BALANCE FLEXIBILITY
The kettlebell shoulder press requires a great deal of focus, coordination, and balance to get the exercise right.
The presses stretch your shoulders when they are “locked out” with the weight overhead. This gives the shoulder, arms, back and core abdominal muscles a good stretch. Repeated sets build up great body coordination, balance, and flexibility over time.
ALTERNATIVES TO KETTLEBELL SNATCH
BANDED PULL THROUGH
Banded pull through is a great alternative to kettlebell snatch as it replicates the hip muscles and glutes explosive power build up. Moreover, it’s a great replacement, especially if you don’t have access to kettlebells. It only requires a resistance band.
Banded pull through works the posterior side of the body. In addition, it works the same muscles as kettlebell snatch because of the hip-upper body band motion. The only slight difference is that the arms and shoulders stay connected to the thighs throughout the movement.
Deadlifts sets up the body for so many movements since quite a large number of muscles are involved. It requires a barbell to perform the exercise.
It’s a great alternative because, apart from working the hip, core, abs and shoulder muscles, the additional weight provided by the barbell distributed equally on both hands serves as a challenge to build the overall body muscle.
It enables you to acquire a solid build and power in the posterior chain.
Box jumps, similar to kettlebell snatch are a great cardio workout. It only requires a plyometric box. This makes it easier to perform even at the comfort of your home.
Like snatch, box jumps are great workouts to build ab and hip hinge muscle without needing to navigate a complicated swing motion. All you need are a couple of jumps of a plyometric box.
KETTLEBELL SNATCH MISTAKES TO AVOID
To achieve the maximum effect from the workout then you have to avoid the following:
AVOID OVER-GRIPPING THE KETTLEBELL HANDLE
Avoid over-gripping the handle since this can be rough on your hands.
It can cause the kettlebell to swing into your forearms and wrists and ultimately slow down the movement of the kettlebell through the swing motion.
AVOID LOCKING YOUR ELBOW DURIND RAISE
Allow your elbow to bend as you pull the kettlebell upwards. This enables you to absorb the impact at the top of the arc in the bell’s raise.
In addition, you will be keeping the bell closer to your body, enhancing your overall body stability with the bell overhead.
Kettlebell snatch is a great addition to your overall strength training workout routine. It can help you build up the muscle required in physique-intensive day-to-day activities.
It’s worth noting that the overhead press with a heavy iron is not a risk-free venture. Train cautiously and preferably work with a certified trainer to ensure that the workout routine is done properly.
Most importantly, consistency is key in achieving your gym goals. Be sure to keep a consistent track record on your workout routine to achieve the best effect on the target muscles.