Kettle Snatch Vs. Barbell Snatch

The snatch -- normally done with a barbell -- will also work using a kettlebell. Both provide advantages, and you can use them both in your training program. Kettlebells have been used for decades; the snatch has been part of the Olympics since 1896. Both exercises develop power, build muscle and burn fat. Consult a health-care professional before beginning any exercise program.

Barbell Snatch

The barbell snatch requires you to pull the weight from the ground and thrust it overhead in a single motion. You will squat down low to catch the weight and grip the barbell with a wide grip to shorten the distance you must pull the bar. The snatch works your legs and back, and generates more power than practically any other lift, according to a study published in 1980 in the journal "Medicine and Science in Sports and Exercise."

Kettlebell Snatch

The kettlebell snatch is done using a kettlebell and can be done with one or two hands. This lift uses the same muscles as the barbell snatch, but not to the same degree. There is more involvement of the muscles of the back of your shoulder when performing the kettlebell snatch, but you are using far less weight, according to research published in the "Journal of Strength and Conditioning Research" in 2008. The kettlebell snatch does fit more easily into a training routine than the barbell snatch, as you are using less weight and there is less drain on your recovery system.

Pros and Cons of the Barbell Snatch

The barbell snatch allows you to use significantly more weight, building greater strength and generating more power. Elite athletes may snatch more than 400 lbs. in this lift; snatching bodyweight is a reasonable goal for a novice lifter to work toward. The disadvantages of the barbell snatch are that it takes time to learn. This is one of the most technically skilled lifts and usually requires significant coaching. Olympic weightlifting coaches can be hard to find; this lift takes months to learn properly. You also need special bumper plates that allow you to drop the bar -- because you will.

Pros and Cons of the Kettlebell Snatch

The kettlebell snatch can be learned quickly and performed anywhere. After one or two training sessions, nearly anyone can practice this lift in the backyard with a kettlebell. The fact that the kettlebell swings out, pulling you forward more as the weight increases, makes it harder to control. This shift in mass can cause more difficulty in both catching and stabilizing the kettlebell. In many lifters, the ability to control the horizontal displacement of the kettlebell -- the distance that it moves away from a straight upwards motion -- is something they must focus on to attain optimal performance, according to a study published in 2010 in the "Journal of Strength and Conditioning Research." The kettlebell can also be used as an effective tool to relieve neck, shoulder and lower back pain, research published in the "Scandinavian Journal of Work, Environment and Health" in 2011 found.