The swing and snatch are major exercises in training with the kettlebell, a round, cannonball weight with a looped handle. The swing develops explosive power and endurance in the lower body, the snatch throughout the body. The swing is used to teach beginners the basics of kettlebells as they progress to more difficult exercises like the snatch, but both are beneficial for athletes of any level.
Kettlebell Training
Kettlebell exercises can be categorized as grinding lifts or ballistic lifts. Grinding lifts include the military press and the squat and focus on developing muscle strength. Ballistic exercises include the swing and the snatch and focus on building power or the ability to apply force quickly. Ballistic exercises can build muscle and cardiovascular endurance when performed with high repetitions.
Kettlebell Swing
Begin the kettlebell swing standing with your feet slightly more than shoulder-width apart holding the kettlebell between your legs. Push the kettlebell backward between your legs like a football hike pass, bending slightly at the knees and hips. You should feel the load on your hips. Thrust forward with your hips locking them out and allowing your arm to swing forward like a wrecking ball on a chain. According to kettlebell trainer and author Pavel Tsatsouline, the swing helps develop powerful hips, especially the hip flexor muscle at the front of the thigh. The hip flexor is key in athletic performance but normally stiff and underused.
Kettlebell Snatch
In the swing you let the kettlebell swing forward with your arm extended, whereas you end the snatch with the kettlebell press overhead. Begin the snatch as you would the swing; however, you need to thrust your hips with more force. As the kettlebell reaches the level of your hips, begin guiding it up your body, wrapping your arm around it so that the kettlebell sits on the back of your arm. As the kettlebell reaches your shoulder level, thrust upward with your arm. This should be the only point you apply any force with your arm. According to Pavel Tsatsouline, in addition to the benefits of the swing, the snatch builds endurance and explosive power in your upper body.
Differences
The snatch builds whole body explosive power. The swing can be performed at a higher cadence and has more skill transfer to running movements. Both are exercises for losing weight, building muscle and increasing endurance.
Safety
Kettlebell exercises can be dangerous if performed incorrectly. Consult with your doctor before beginning on a new exercise routine if you are under medical care or have an injury. Learn proper form for the kettlebell snatch and swing from a certified kettlebell instructor. As you swing a heavy weight around, make sure children, pets and breakable objects are absent from your exercise area. Use kettlebells in an area where you can drop the kettlebell to prevent injury.
References
- "The Russian Kettlebell Challenge"; Pavel Tsatsouline; 2001.
- "Enter the Kettlebell"; Pavel Tsatsouline; 2006
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