Ah, the kettlebell snatch, that most dreaded of lifts!  But it need not be.  In fact, I love this classic kettlebell movement in both its single and double kettlebell variety.  For my money, it is far superior to the CrossFit kettlebell swing and sorely under-utilized in CrossFit training.

The unique benefit of kettlebell training is that unlike the fixed loads of a dumbbell or barbell, the kettlebell provides you with a dynamic load.  Because the centre mass of the bell changes position relative to the handle and your body during the movement, it taxes your grip and core in a way that a fixed load never can, creating functional, dynamic strength.  This dynamic loading potential is best exemplified in the kettlebell snatch which is why I prefer it to the kettlebell swing which has a comparatively static load. 

Here is Pavel Tsatsouline, the first person to popularize kettlebell training in North America, demonstrating the kettlebell snatch.

Of course, the reason so many people avoid the kettlebell snatch is because they have not taken the time to learn the correct mechanics.  As a result, they tend to finish their kettlebell workout with bruised forearms.  Bruised forearms are a symptom of incorrect technique.

Today we will take time developing your kettlebell snatch technique until you can call yourself a snatch master.  Proof of mastery will be demonstrated by unbruised forearms after completion of this workout.

So, why are you bruising your forearms?

1. You are using your arms not your hips to move the kettlebell.  If you’re strong, you can fake it with a kettlebell swing but the kettlebell snatch will punish you for failure to use your hips.  This is why I believe the kettlebell snatch is superior for teaching effective hip hinging.

2. You are death gripping the kettlebell (probably because you are using your arms instead of your hips to move it).  You need to relax and release your grip in order to slide your hand into the corner of the kettlebell handle so that the fat portion of the bell does not make contact with your forearm.

3. You are not punching through.  Instead, you are passively waiting for the kettlebell to crash down onto your forearm.  This requires timing.  As demonstrated in today’s tech video below, you want to proactively punch your hand through before the kettlebell completes its arc and reaches the 12 o’clock position overhead.  Of course this is only possible if you are using your hips to generate power so that you do not need to death grip the handle!

It all comes down to basic fundamentals.  Universal motor recruitment patterns that so easily get ignored by athletes in a rush to finish a workout.  If you correct this, you will also improve your kettlebell swing.  And maybe your deadlift and Olympic lifts too!

To master today’s technique you should not go too heavy.  Neither should you go too light.  Excessively light loads will allow you to cheat the movement and avoid recruiting your hip hinge.  Excessively heavy loads will cause you to inadvertently recruit other upper body muscles to compensate rather than focussing on your hip hinge.  Either error will rob you of the opportunity to master this movement.

As with any new skill, there may be some frustration in your early journey along the learning curve.  But there is the promise of athletic payoff in the end.    

Medball Cleans
Yes, much of our attention will be given to the kettlebell snatch today but that doesn’t mean we will ignore the medball clean.  This is a movement used to develop your squat clean mechanics beginning with a hip hinge, an explosive acceleration, a reversal of direction to drop under the load and finishing with a front squat.  It is intentionally done with a 14/20lb load, a load light enough that it will not impair your skill development.  For most of us the Rx’d load represents between a 6th and a 10th of our bodyweight, it is much lighter than the empty barbell weight of 35/45lbs.  This means that while you may need to scale the kettlebell snatch weight, you DO NOT need to scale the medball clean weight.

Our focus will be on achieving full hip extension before dropping under the ball to catch it and releasing the ball rather than arm curling it into position.  Once again, universal motor recruitment patterns whose mastery will translate into improved squat clean technique. 

Approach
Today’s workout is a very short 8 minute AMRAP with a short rep scheme ideal for practicing skill development.  Today, rather than trying to rush through the two movements to maximize volume, instead, slow down and use it as 8 minutes of skill practice.  Practice does not make perfect.  Perfect practice makes perfect.  I am less interested in how many rounds and reps you complete and much more impressed by your ability to execute these two technical movements with excellence. 

Monday WOD
Today we have a 2nd WOD, an 8 min push up EMOM.  The goal here is not speed or volume but execution of perfect push ups performed slow and controlled through a full range of motion.  No struggle reps! 

Pick 1-3 reps per round depending on your fitness level. 

If you do not have an Rx push up, begin in the high plank position and slowly lower yourself until your chest (not your belly or sternum) is in contact with the floor.  Try not to collapse, make an effort to hold yourself a moment in the bottom position in an isometric hold of you versus gravity.

For large classes, half the class will complete WOD #1 while the other half completes WOD #2.  In this way everyone can get an Rx’d medball and the kettlebell weight of their choice.

Warm Up
1 min Each
(Partner A and B switch between KB and Medball stations each round)

KB OH Carry
Medball Deadlifts

Russian KB Swing
Medball Deadlift and Jump

CF KB Swing
Medball Deadlift and Jump and Release

Single Arm Russian KB Swing
Medball Front Squats

KB High Pull
Medball Clean

Tech
KB Snatch
Timing punch the clock drill
1. Use hips not arm to drive kb
2. Punch during lift, do not wait for kb to crash
3. Release hand when kb weightless in order to punch through
4. Keep wrist straight
5. Punch up the clock at 9, 10 and 11 o’clock, never 12 o’clock!

Medball Clean
1. Full hip extension
2. Release ball laces facing forward)

WOD 1
8 min AMRAP
4/4 KB Sbatch L/R
12 Medball Cleans @14/20#

WOD 2
8 min EMOM
1-3 perfect push ups