Exercise - One Arm Kettlebell Snatch

The One Arm Kettlebell Snatch is a dynamic, full body structural exercise,that, if performed in a technically correct manner, improves power and explosive power. It is a lot more powerful multi-joint exercise than the One Arm Rowing which is quite static in comparison.

The preloading at the end of the free-fall of the kettlebell, just before the upward snatch is almost identical to the preloading of the musculature for the the paddle stroke, but more powerful.

One needs a good strength base, not only that of the prime movers, but of the postural stabilizers as well, to be able to perform this exercise safely.

Practice this snatch first with relatively light weights (10-15 lbs) and only when you are able to perform 3 sets of 16 reps in technically correct manner, start increasing the resistance by 5%.

1. Starting position: legs, hips are flexed and the fully extended arm is holding the kettlebell a little
    above ankle height;

2. With a powerful extension of the ankles, knees and the hips, propel the kettlebell up vertically in
    such a manner that is passes right in front of the chest (without stopping there);

3. As it flies up in front of the chest, the joint action of the upper traps and deltoids make up for the
    inevitable loss of momentum and the upward motion ends when the arm is fully extended;

4. From the upmost position, let the kettlebell have a guided free-fall that should last to the point
    when it is at knee level. There the muscles of the legs, hips, back, upper traps and deltoids break
    the free-fall and receive a powerful preloading that stretches and prepares them for the dynamic
    countermovement that will propel the kettlebell up again.

See diagram below and video

click here to view larger diagram