The case AGAINST the Kettlebell Snatch
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- Опубликовано: 1 авг 2024
- A lot of people like the looks of the Kettlebell Snatch because it just looks powerful and cool.
Plus, it has a reputation as a “fat burner” and “total body conditioner,” which lends to its mystique.
(Both are true.)
But honestly, I’m pretty sure many KB users probably shouldn’t do it and jump in too soon.
At least not for a while.
And certainly not when they first get started.
Why’s that?
Even though the Snatch is the Tsar (Emperor) of Kettlebell lifts, a great “conditioner,” and “fat loss promoter”...
… It’s really the culmination of a series of SKILLS that you learn in the modern KB systems.
Here’s what I mean. In order to Snatch correctly you need the following:
[1] Hip Hinge → Swings, Cleans
[2] Overhead [Shoulder] "Mo-Stability" & Lockout Strength → Turkish Get Up
[3] Taming the Arc → Cleans
[4] Moving the KB To Overhead → Presses
So, the Snatch becomes a natural progression from all those skills.
And that means generally, the body is prepared as a whole for the exercise.
But if you don’t have those down, which comes from nothing more than practice, practice, and some more practice, with a side of practice…
… Then you’re setting yourself up for failure.
How long does it take to learn the Snatch?
Well, it depends on you, your training history, your injury history, your attention to detail, and your consistency.
So it’s hard to say.
Anywhere from a few hours (for strong, highly conditioned, highly coordinated, injury-free individuals) to a few years (for out-of-shape, high-mileage, beat down individuals). Some people can pick it up with ease, some should stay away from it altogether.
And if you rush it?
You’re looking at possible injuries:
[X] Lower back strain
[X] Elbow tendonitis
[X] Shoulder issues
[X] Biceps injuries/tears (Like ripping, not crying. Although with the ripping most likely comes crying, so maybe it’s both…)
Fun stuff. (*Sarcasm.)
The biggest problem I see is when people jump right into using it without the aforementioned preparation.
So, if you want to tackle the Kettlebell Snatch?
It’s quite simple:
[1] Make sure your Level 1 and Level 2 skills are dialed in.
(Don’t know what I’m talking about? Watch this video. • What's the "5 LEVEL Py... )
[2] Practice and train the Snatch.
Then enjoy the rewards you receive from your newfound power, strength, conditioning and the physique that comes with that.
If your Level 1 and 2 skills are dialed in, and you want a program to reap the benefits of the Snatch, you can check out the “The King Sized Killer” here.
cart.chasingstrength.com/ksk2
And if you need a program that trains your Level 1 and 2 skills, this one will have you Snatching in about 8 weeks, assuming you’re injury free. (It’s also great for simultaneously stripping off fat and getting stronger.)
sks.groovepages.com/kettlebell
Hope this helps.
Stay Strong,
Geoff 
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Thanks Geoff, this is great stuff!
@sublyme2157 - Glad you like it.
This is an excellent breakdown of the techniques that need to be mastered before you start snatching.
I forget all the tools I had to use to get me to snatching my 53kgs.
I recently spent nine months teaching a very out of shape coworker to snatch. I had to revisit all these movements and build them up slowly.
Props to Silverback as well that moment when the kettlebell is weightless and ready to be moved over head is easier to learn if you spend a few weeks doing some high pulls!
Great video again!
Whoops😊
53lbs I meant
@inlakesofblooduponatrouble5886 - Glad you liked it.
good video buddy. subscribed
I like how you pepper your information with your brand of dry/wry wit & humour!😄😄
@shantanusapru - Thanks!
Half snatches might be a way forward for some people. Also, over the years, I've come to see that snatch technique can be quite individual. Mine is influenced by Steve Cotter's and I can go high reps injury free - it works for me. Lastly, it's a technical lift, one to be practised with intention rather than just 'done'.
@ajw9533 - 100%.
Overhead carries could replace tgus for mo-stab ?
I see your snatches and I raise you swings. I’m so weak and unbalanced that my body can’t even tolerate swings, knees too weak for power moves. Have had to regress even further to purely grinds. Am doing single leg deadlifts and one arm rows, to good effect
@alexg4284 - Yup. Slow before fast. Strength before power. Take your time, build your strength.
But if kettlebell snatches give you golfer's/tennis elbow, why do them anyway? I understand doing swings, cleans and the other exercises to strengthen the body first before snatches. But I heard nothing on how to prevent those elbow conditions.
@powskier - Kettlebell Snatches have never given ME golfer's/tennis elbow. How to prevent those conditions is a whole 'nother topic. Frankly, most people probably wouldn't be interested in them because they'd think, "That'd never happen to me..."
Be aware though. Doing Turkish Getups with bad shoulder mobility could still result in a bad rotator cuff injury. Work on your mobility and flexibility if you cant reach both arms overhead before doing a weighted TGU.
I ripped my rotator cuff when I was eight years old. It was never fixed. My shoulder has always been unstable and resulted in some asymmetric development. I found the Turkish get up some years ago and now at the age of 62 my wonky shoulder has never been this stable and strong. Just my experience. Great advice to go slowly and carefully until you are strong enough for the full get up. I will admit I rushed my introduction to the snatch and paid the price with elbow issues and a severely bruised wrist. One day I will learn not to rush things...
@pederhindborg1072 - Yes, it can, but you can also use a lighter weight TGUs for reflexive feedback, to speed up the mobility acquisition process. Of course it's "case dependent."
I love Snatches, but at my age (62) High Pulls seem like a more beneficial choice.
Good call on the high pulls brother. They were a useful progression for me and for a couple people I’ve taught to snatch as well.
@silverbackgorilla2112 - They can be. It depends on your "mileage." The Snatch can actually be very restorative.
Nah,,, I Am Not Feelin That Snatch, Bruh. 💯
@shaolinzendragon4737 - Definitely not for everybody. And DEFINITELY have to work into it.
Basic common sense, nobody can start off as a beginner doing snatches. If you need to be told that you have to master the less complex fundamentals that lead up to the snatch, then you have other problems.
@Chiburi - Common sense is not so common these days.