A kettlebell is a weight shaped like a cannonball with a round handle. In the snatch exercise, you propel the kettlebell overhead using the powder of your hips. If you allow the kettlebell to flip over your hand, rather than wrapping your hand around the kettlebell, or allow your wrist to tip, you can hurt your wrist or forearm. Learning proper snatch technique and building up the required wrist strength can allow you to gain the most whole-body strength and endurance out of performing the kettlebell snatch.
Step 1
Build up the necessary strength by performing the kettlebell swing and clean before progressing to the snatch.
Step 2
Wear a long-sleeved shirt or sweatshirt when first learning the snatch. This will help cushion the impact of the kettlebell on your forearm.
Step 3
Begin the movement of the snatch with a hike pass between your legs. This loads your hip muscles, and allows them to generate the majority of the force required to propel the kettlebell overhead. Your arm should only generate the force to finish the exercise, and should act as a chain on a wrecking ball otherwise.
Step 4
Keep your wrist in line with your forearm at all times when performing kettlebell exercises. If you allow your wrist to be pulled over, this can place force on the delicate bones and nerves of your wrist, causing chronic injury.
Step 5
Wrap your arm under the kettlebell as it is rising, rather than letting the kettlebell flip over your hand. Finish the snatch by punching upward as the kettlebell reaches shoulder height.
Tips and Warnings
- Consult with your doctor before starting a new exercise routine.
- Kettlebell exercises can be dangerous if performed incorrectly. Seek the instruction of a certified kettlebell trainer when beginning kettlebell exercises.
References
- "Enter the Kettlebell"; Pavel Tsatsouline; 2006
- "The Russian Kettlebell Challenge"; Pavel Tsatsouline; 2000
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