movement as the loading phase. Similar to
when you go to jump, you pre-stretch the
muscles, and we will do the same when
we snatch. By deliberately working on the
hike pass we will add load to the posterior
chain muscles to allow for greater force
production on the upswing. (This action
is exactly what occurs during plyometric/
jump training, yet occurs here without the
jarring to the body). To get to grips with
this, first and foremost learn to swing! The
swing is the centre of all kettlebel training
and, even when paired with the snatch,
should still comprise part of your training.
(If you are unsure of how to swing a
kettlebell, see an RKC.
Step 1: Start with the kettlebell in front
of you on the ground. Push your hips
back, keeping a neutral spine. Pull it back
between your legs and immediately reverse
the movement by forcefully extending the
hips and knees simultaneously. Do not try
to muscle it with the arm but rather rely
on the powerful hip extension to get the
kettlebell going.
Step 2: Once moving, pull the kettlebell
closer to the body using the upper back
while bending the arm a little.
Step 3: To catch the kettlebell, actively
go around the kettlebell with the hand
as opposed to letting the kettlebell rotate
and hit you on the arm. Think of punching
your hand to the roof.
Step 4: Once up, the bell must go down.
The best way to do that is simply reverse
the action. The bell must first flip over
the top of the hand. It is important not to
corkscrew the bell around the hand as
this will negate our ability to forcefully
drive it back behind us for the next rep.
To build power on the drop, you must flip
the bell over the hand.
Step 5: Forcefully contract the latissimus
dorsi to actively pull the kettlebell down
and behind you. At this point the hips
have not yet moved.
Step 6: This is the hike pass of the bell.
Once the bell is approaching the belt line,
it is time to move the hips back as fast
as possible while continuing to pull the
bell back behind you. It is important to
drive the hips back fast and forcefully —
remember that this movement is similar
in muscle action to a jump. So think how
fast you load your hips before you go to
jump — that is the speed and power we
are looking to replicate.There are many ways to use the snatch
for combat conditioning. Simple methods
include rolling a pair of dice and performing
as many snatches as possible within
that time frame. Believe me — even six
minutes of all-out snatches will be enough
conditioning. There has been a lot of
research done on the kettlebell snatch as a
means to improve work capacity, the most
notable of which is Kenneth Jay’s book
Viking Warrior Conditioning. It includes a
variety of training protocols to ensure you
reach your peak anaerobic capacity for your
fight while saving your legs and body from
the trauma of running.Kettlebell Snatch
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