The SNATCH (OR 1 ARM SWING) CHALLENGE
#TheSnatchChallenge
For those just tuning in, I want you to pay attention to the slow motion part of the video.
If you're looking to refine your snatch notice a few things here.
1. The depth of my back swing. Notice how the kettlebell is completely on the other side of my body, but my shoulders and lats are still engaged.
2. Take inventory of what my hand and Arm do at the top of the movement. This is essentially the end of the snatch and the "rest" position. On a side note: Make sure you can do lots of waiter walks with a perfect lockout before attempting your snatch journey.
3. Watch what my elbow does on the downward movement. It bends on the way up and down to control the arc of the kettlebells.
4. Last thing for now 😳Keep a nice slow pace yourself at first! When doing high reps, don't rush and get them done as fast as possible when first embarking on higher reps or a new weight you're not use to. Ease in to it or your hands and heart rate may suffer.
You can view tips below about snatches.
The Kettlebell Snatch is just one of those exercises that can leave many feeling frustrated. There’s a lot going on with these.
I’m a huge fan of this exercise for people who are able to safely carry a bell vertically over head with a full elbow lock out. I’m also a huge fan when the student can keep their wrist straight and have an understanding of the handle placement.
𝐈 𝐝𝐨𝐧’𝐭 𝐭𝐞𝐚𝐜𝐡 𝐭𝐡𝐞 𝐬𝐧𝐚𝐭𝐜𝐡 𝐭𝐨 𝐚𝐧𝐲𝐨𝐧𝐞 𝐮𝐧𝐭𝐢𝐥 𝐭𝐡𝐞𝐬𝐞 𝐩𝐫𝐞-𝐫𝐞𝐪𝐮𝐢𝐬𝐢𝐭𝐞𝐬 𝐚𝐫𝐞 𝐦𝐞𝐭.
𝐏𝐫𝐞-𝐫𝐞𝐪𝐮𝐢𝐬𝐢𝐭𝐞𝐬 𝐟𝐨𝐫 𝐥𝐞𝐚𝐫𝐧𝐢𝐧𝐠 𝐭𝐡𝐞 𝐒𝐧𝐚𝐭𝐜𝐡
1. 1 Arm Swing
2. Hand 2 Hand Swing
3. Clean - demonstrating a straight wrist with no banging and proper hand placement
4. Pressing the bell over head vertically with a full elbow lockout.
5. Partial 1 Arm High Pull
Once these can be performed well, it’s time to begin learning the elements of the snatch.
𝗪𝐡𝐚𝐭 𝐢𝐬 𝐚 𝐊𝐞𝐭𝐭𝐥𝐞𝐛𝐞𝐥𝐥 𝐬𝐧𝐚𝐭𝐜𝐡?
A snatch is essentially a 1 Arm swing with a slight Pull back to a punch, to a graceful overhead lock out position with a pause. On the way back it’s a drop with a slight elbow bend in to a powerful back swing. You control the bell the entire time. Rinse and repeat.
𝐀 𝐤𝐞𝐭𝐭𝐥𝐞𝐛𝐞𝐥𝐥 𝐬𝐧𝐚𝐭𝐜𝐡 𝐢𝐬 𝐧𝐨𝐭:
A high one arm swing until the bell flips around your hand and bashes you in the wrist. There is no flip in the snatch. There is no guess work. On the way down it’s not a flip off the top and a straight back swing yanking on your neck and shoulder. Your snatching days will not last long If this is how you’re currently snatching.
Spend time watching the slowed down parts of both side and front views of these videos.
DIRECTIONS: Follow the ladder performing each rep per side. Pick a comfortable size kettlebell. The challenge will be an increase in reps by the end. For example Week 1, day 1, 5 reps per side, 4 reps per side, 3 reps per side, 2 reps per side, 1 reps per side etc... View video sample below with instructions. You can set the bell down in between or you can complete all of the reps in one go.
POST your progress using hashtag #thesnatchchallenge. Video, text, photo. You can also post privately in the Lauren Brooks Fitness challenge Facebook group. Let the fun begin!
WEEK 1
Day 1 5 | 4 | 3 | 2 | 1 = 30
Day 2 6 | 5 | 4 | 3 | 2 = 40
Day 3 7 | 6 | 5 | 4 | 3 = 50
Day 4 MOBILITY/REST
Day 5 8 | 7 | 6 | 5 | 4 = 60
Day 6 9 | 8 | 7 | 6 | 5 = 70
Day 7 MOBILITY/REST
WEEK 2
Day 1 6 | 5 | 4 | 3 | 2 | 1 = 42
Day 2 7 | 6 | 5 | 4 | 3 | 2 = 54
Day 3 8 | 7 | 6 | 5 | 4 | 3 = 66
Day 4 MOBILITY/REST
Day 5 9 | 8 | 7 | 6 | 5 | 4 = 78
Day 6 10 | 9 | 8 | 7 | 6 | 5 = 90
Day 7 MOBILITY/REST
WEEK 3
Day 1 7 | 6 | 5 | 4 | 3 | 2 = 54
Day 2 8 | 7 | 6 | 5 | 4 | 3 = 66
Day 3 9 | 8 | 7 | 6 | 5 | 4 = 78
Day 4 MOBILITY/REST
Day 5 10 | 9 | 8 | 7 | 6 | 5 = 90
Day 6 MOBILITY/REST
Day 7 10 | 10 | 9 | 8 | 7 | 6 = 100
SAMPLE OF WEEK 2 | DAY 2 | WITH AN EXTRA REP ON EACH SIDE AT THE END.
POST your progress using hashtag #thesnatchchallenge. Video, text, photo. You can also post privately in the Lauren Brooks Fitness challenge Facebook group. Let the fun begin!
Last year the Snatch Challenge was hosted on the Breaking Muscle site. Tune in there for daily videos if you want to do the 21 Day Ketlebell Challenge instead!
The 21 Day Kettlebell Challenge is hosted here on Breaking Muscle
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