Kettlebell Snatch - Avoid Ripped Hands 👐
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- Опубликовано: 26 июн 2019
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Ripping the hands in kettlebell snatch is one of the most common problems out there, but it only exists due to incomplete technique training. Most people learn how to get the KB up but never get coached on how to recycle the KB for another rep.
The same principle applies - weightless on the way up, weightless on the way down. Re-grip on the way up, re-grip on the way down.
If you throw the KB forward instead of letting it fall down of its own accord, you'll have to hand onto it, and won't have the chance to re-grip. Shift your body back and let the KB fall naturally, shift your grip on the handle while it's in free fall.
To catch the kg on your fingers, you must have finger strength. Most people practice swings with incorrect grip - holding the KB with a whole fist - which leads to ripping when the KB comes down into that grip from the extra height of a snatch.
Weakness in the fingers (hook grip relies on finger strength) leads to inability to hold a KB correctly in the hook grip. Improve finger strength by doing swings and carries in hook grip.
Action: start doing ALL your swings, hanging racks and carries with hook grip.
Example:
Day 1:
Kettlebell One Arm Swings in hook grip 5-10 sets of 5-10 reps
Day 2:
Snatch practice - re-grip with lighter weight
5 sets of 10-20 reps each side
Day 3
Farmers carries in hook grip 3-5 sets of 30-60 seconds
Day 4
Snatch practice again
Rest 48-72 hours between practices
Side note / rant:
Ripped Hands normally happen in Crossfit more than in any other discipline in history of sport/fitness because technique instruction is often a) minimal, b) done hastily, c) done without progression and d) done with one goal - to push heavier weights, induce competition and increase intensity as soon as possible. It isn't like ripped hands are a special form of injury in Crossfit however, ALL Crossfit injuries happen for the same reasons as above. This doesn't mean you shouldn't do Crossfit, but if you like that sort of training, to be aware and look for a good coach who won't sacrifice your body to your (and their) ego. 
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this is gold! a lot of the snatch tutorials that I've seen here in RUclips neglect to include a slow motion of what happens between the starting and ending position of the snatch and how the hands are moving. thank you Kat!
Thank you! When i passed to 20kg i had always these tears even i improved my "kettlebell falling" technique, it made me to cancel training etc. but now i understand that my problem is the hook grip!
this RUclips video saved me, thank you!
So helpful. I have been trying to learn the snatch since the beginning of the year, but no one told me the secret of the flipping over of the kettlebell from top to bottom and how the position changes in the hand. Thank you so much. Nordwolke
For sure one of the BEST videos on this in the entire RUclips universe! Probably the best one I've seen yet.
Thanks, really needed this info as I'm transitioning from 12kg to 16kg and slightly struggling with blisters and tears. My initial thought after watching your video is my problem comes from the down phase just like you describe is the case for most people :D
These videos are gold. Please keep them coming. Thanks!
Thanks Kat, great instructional video. 💪
great to see you posting again, looking forward to what you have in store in July. Thank you.
Great teacher! 🙏🙏🙏
This is just amazing information! Thank you!
Thank you, this was exactly what I needed!
Thank you Kat! You seem to always have a video that helps my problems during my kettlebell training journey.
Excellent video!!!
Many Thanks
Great tutorial! very clear, thanks!
This is ace. Thank you.
Thank you so much for explaining this ❤
This video is priceless. Thanks!
Excellent video, thanks
Awesome explanation.
Best vid I have ever seen on this, and I have watched a few! Thank you.
Great advice!
Thank you, this is very helpful.
Excellent explanation, many thanks.
Very good explanation 👍
You are an amazing instructor. Thank you.
Perfect explanation. Well done!
This is AMAZING. Thank you... 🙏🏾
Great job. One of the best kb snatch tutorials on RUclips.
Really appreciate this 🙏 Not many other trainers show it in slow motion. 👍
This was super helpful! Really love how you break it down for both styles and are really knowledgeable in both!
Thank you very much for detailed and good explanation
Fabulous articulation of Grip Technique Kat. Your gift is that your instructions number just a few; the one reason I like your videos. It is hard to remember too many steps while practicing.
Only just discovered your channel, fantastic technique focussed videos. So good Kat. Thank you
Than you Brian 🙌
Thank youuuu!!
Thank you!
Awesome awesome awesome video. Probably the best one I’ve seen on grip technique during the snatch, which is definitely my kryptonite! Thank you!!!
Awesome video Kat, thank you for the tips. I'm gonna try it right away for my 100 snatches test!
Oh my god, this lady coach is awesome.
Thank you so much for such detailed demonstration and slow motion breakdown of the snatch! It is so super helpful to understand the nuance of that hand position transfer during the movement to avoid ripping up my hands. I learned a lot from your videos! Thank you so much for your excellent coaching! 💪🏼🙏🏼
Thank you for the detailed tips! I’ll be sure to keep these concepts in mind next time I practice the snatch. As you say in the video, creating that weightless situation to allow a regrip when the kettlebell drops from overhead is what is challenging me
You’re so good at explaining every part of the movement in detail 🙂👍
Thank you Baitaddictbaits!
Great video!!! now have to put it into execution. Which is the tougher part!!!! Thank you!!!!
thank you!
You are a great coach and deserve many more views. Very well structured video and clearly relayed information. Congratulations.
Thank you so much, Pedro! 🙏🙌🌟
Brilliant tutorial! Thanks a lot and best regards from Germany!
Thanks Uwe! Greetings to Germany from New Zealand! 🤗
Very helpful
Great nuanced demonstration.
Thank you dogman1911! 🌷
This was great
Really helpful demo, thank you for sharing. New-ish to Kettle bells and loving feeling stronger already.
Thank you! Glad to have you in the Kettlebell World! 🙌💪
I'm teaching a young fella that keeps ruining his hands. I now have the answer! Thank you!
Best explanation I’ve seen. Saved my lockdown palms. Subbed!
Hahaha! Mine too.....🙏🙏🙏
Woooah. So helpful. Tq.
This was the best explanation I have seen so far online. I am going to practice tomorrow. Thanks
Thank you, Mooncountry! All the best in your training 🤗💪
thank you so much for your video! it was very detailed and helped me stop scraping my palms!
Thank you Melvin, that's great to hear! All the best in your snatching! 💪🙌🔥
RUclips has been my primary source of educational material for learning proper kettlebell technique. Your channel has been the best by far in giving exceptional and thorough tutorials on kettlebell technique and also offering many videos on improving form with stretches and exercises to correct muscle imbalances and mobility issues. Thank you and please keep up the amazing work!
Thank you Kenyon, that's amazing to hear! All the best in your Kettlebell training!
Your videos are awesome!
Thank you 🙏
Thanks very much, Ekaterina. Your fan from the Philippines..👊👊👊
Thank you Emilio! 😁🙌
Absolute best snatch video I've ever seen. After watching this video no more ripping the callouses off my palms.
That's great to hear, SailorBob, go you! 🙌
Very helpful.I am also a small-hand girl.Love your channel.
Thank you! 🌷 all the best in your kettlebell training!
Thank you so much. Stop doing kettlebell for this very reason. This was so informative. Loved the slow motion. Now off to practice
Господи, наконец-то реальное обучающее видео по обоим стилям. Браво. Море удовольствия.
Bolshoe spasibo 😊
Great video, wish I had seen it before I wrecked my palms. You just got another subscriber!
Thanks James! Hope your palms recover and you're back in the game soon! 💪
i will try, tku.
As a beginner to take this info is amazing, you are amazing. After PVC 10s foŕ 1,5 month, now on a girya 20kg, feels great. Thank you for this lesson, ... Thnx4info 🤘🙏👍💖
Thank you for sharing all this knowledge, and detailed breakdowns, I’ve just healed a palm tear from bad grip technique this video will help me keep training harder.
That's great to hear, Radu. Thank you! 🙏🤗
Best explanation.Thanks.
Thank you Doris, glad it helped! All the best in your training 😀
thaaaaaanks!!!!!
Marvelous presentation! I love your pleasant demeanor. This may be the video that I've been looking for all week. I'm new to Kettlebells and am transitioning over to them from the traditional weightlifting and bodyweight exercises done in American Football and other sports. I started with a bell that was too heavy and recently purchased two Competition Style Kettlebells that are recommended for men beginning to train... I fell in love with the movements but overtrained quickly. I stopped short of ripping my protective palm callouses open, but I've overtaxed my grip after struggling with the catch portion of the clean, half-snatch, and full snatch. Jumping from the deep-insert position to catching the kettlebell with the fingers in a hook/C-grip is a massive challenge for me. Also, I have chronically sweaty hands with hyperhidrosis but I don't use lifting gloves because everything I saw dissuades the use of them for kettlebells. I've studied the kettlebell movements for years and played around with super lightweight "bells" from the local big-box store. They were too light for me to be punished for not having proper technique. I'm looking forward to getting better with this training modality. It's super fun!
Thank you, Busyrand! It's funny but I also have extra sweaty hands, it's been the bane of my existence since childhood! The struggle is real! It makes kettlebell and calisthenics training much harder for us but it also makes us develop a super strong grip. I use chalk when necessary (because it can be unsafe to swing a heavy bell with too much sweat on the handle). All the best in your Kettlebell training!
Great lesson.
Thank you 😊
Thank you very much for these details. Is it possible to dedicate a video to breathing in snatches for hardstyle. If possible basic breathing for some reps and tips for a high volume snatches. Thank you very much for your excellent work and contributions
Super helpful instructions. Just found you. Greetings from Colorado, USA. Like & Subscribed. Look forward to learn more from you. Thank you.
Thank you Alan, welcome to the Dojo! Sending greetings to Colorado, USA from Auckland, New Zealand! 🤗
Thank you thank you; slow motion when showing the snatch is essential!
Great video! I feel like my right hand has a harder time to do the loose grip, than my left arm. Also the fear of losing that thing always makes me maybe grip a bit too hard. But I'll try next time. :)
I should watch this video last week as I have already scrapped my palms 😁
Thank you for this great video! Just ripped my hand open last week while doing snatches. Following your instructions I was able to do snatches again yesterday and I couldn't believe how smooth it was all of a sudden :-)
Thank you, Floyd! So glad it helped! And welcome to the channel :)
@@KatsKettlebellDojo Actually I have a follow up question to the technique. I read that one can pull the Kettlebell down ("overspeed eccentric") by quickly contracting the lad. At what point between 11 and 7 o'clock should I do that? Could you give me a pointer? 🙂
Hi Floyd,
You would do overspeed essentrics from about 9-10 all the way to backswing. Between 12 and 10, you'll re-grip, then around 10-9 you'll push down. You need to re-grip before beginning the overspeed, because you can't drive the KB down without gripping it. So in overspeed essentrics the re-grip happens earlier.
@@KatsKettlebellDojo I will give that a try. Thank you very much for the help!
Wow! Thank you ! Maybe my hands will not bleed again 😀💪
nice turtial
I needed this thank you. I’m now doing my 100 rep snatch workouts with 24 kg and suddenly my hands are ripping up right around the 80-90 rep mark. I think I’m making exactly the mistake you’re describing.
Should I shrug my shoulder on the way up?
Excellent tutorial!
Do you have any recommendations for hypertrophy training with KB?
Hi Andy, sure. Check out Geoff Newpert's book Kettlebell Muscle. Hypertrophy training with any tool is pretty much the same. Alternate between low rep (4-6) and high rep (8-12) workouts, move through full range of motion, move with control, emphasize the essentric portion of the rep. It applies to kettlebells, dumbbells, barbells, bodyweight and anything else.
@@KatsKettlebellDojo Thank you, Kat!
Thank you! I have been training with kettlebell for months. I have watched many videos how to prevent hand ripping. None of them work for me. Until I've found your video. It works!!!
Thank you Tanaka Sato, I'm glad to hear that it worked for you! 😄
Thank you soooo much for this video. The gym that I go to only has the black rubber kettlebells with the thick chrome handles. Would you say those are more difficult to handle or it’s still possible to learn the snatch the proper way using them? Just starting so i have 5 inch bruises on both wrists 😂.
Oh those are challenging to use, if it's the ones I think of, the handles are too smooth and often the handle size isn't correctly proportioned. It's possible to train with them, but you'll need to use lighter KBs than what you would have done with regular cast iron.
@@KatsKettlebellDojo thank you 🙏❤️
Hi Kat, what do you think of the double handed snatch (snatching a single kettlebell using two hands). Is it a good idea?
Hi Howard,
Great question, and no, it isn't the best way to snatch because holding a Kettlebell with two hands overhead creates a potential for shoulder impingement in most people. It also doesn't allow the room for the KB to land on the forearm. There's a CrossFit version of that called the American Swing, which is okay, but it isn't a snatch.
Hope this helps!
How do I stop the bang on my arms with a snatch?
Hi moyloy987, I just filmed a video for that, watch this space :)
😍🥰😜
I'm trying to do it like you teach but still rip my hands plus i can't catch bell softly at 19 o'clock, it's pulling my shoulder down.
I struggle with clean too, only swing doesn't give my hands problems.
Hi bamb00k,
It sounds like you need to learn how to regrip using clean first. I would practice on a light kettlebell.
One of the reasons people still tear their hands in clean and snatch is if you don't connect the arm to body before hinging back. If you hinge back too soon, the Kettlebell yanks on your grip and eventually you tear the hand.
The habit of arm connection starts in the swing, and is transferred to clean and snatch.
So, here's my advice:
Practice connecting arm to body before you hinge back, during the swing.
Then do the same during light clean.
Then practice regripping.
Once both skills are solid, go up in weight.
Then, once you have mastered both the arm connection and the re-grip with a moderately heavy clean, begin to practice the half snatch. Here it is: ruclips.net/video/UQb2A6qcTW8/видео.html
Then, after a few weeks of half snatch, gradually increasing weight, go to full snatch and go light again.
Progression is key because skills build on each other.
I don't know whether this is exactly your issue, hard to tell without looking at technique, but if it is, hope this helps.
@@KatsKettlebellDojo спасибо за развернутый ответ! I don't have a patience and i rush all the time 🙂 So looks like i need to buy second kettlebell?
I have 12 kg now, and i thought i should master all the moves with it before buying 16 kg.
It's already feels light to me in 2 arms swing, but for 1 arm still nice.
Ok, maybe i will try follow your advice even with 12 kg kettlebell only, let's see.
Вообще удивительно что на русском ютубе практически нет контента по хардстайл гирям.
Всё-таки сейчас даже хардстайл мне кажется очень сложным для освоения хорошей техники, гиревой спорт же вообще космос какой-то.
Катерина, спасибо Вам ещё раз за ответ!
To your question about getting a heavier Kettlebell: if you're a man, it's best to start with 12,16 and 20kg kettlebells. Mainly because you need to be able to easily deadlift 32kg (20+12) for 10 reps before you start practicing the swing.
If you're a female, it's 8,12 and 16kg and deadlift of 24kg (16+8) before swinging.
Afterwards, you'll progress in two hand swing weight, so that one arm Swing feel easy.
Thank you for the great questions 🙌👍
@@KatsKettlebellDojo i have some health issues like mild scoliosis and hip arthritis, plus my right collarbone cracks sometimes especially if i try to lower kettlebell from snatch top position diagonally (like in girevoj sport). That's why i want to master 12 kg first before investing in 16 kg and 20 kg.
Thank you for the answer again!
ripped hands are good hands
So I’ve spent the morning practicing this, and catching the bell in the hook of my fingers. It’s gone really well, but now, the middle pad of my middle finger is torn instead! 😔
Hi Aaron,
If re-gripping doesn't help, then it's something else. Tearing the hang can be due to lack of arm connection to torso, unpacked shoulder, premature hinging, weak grip, the bell that's too heavy.
@@KatsKettlebellDojo it helped protect the palm of my hand, but it was the pad on the middle of the finger (where the bell came in contact with the hook grip) that suffered instead.
Sounds like you're catching the bell too hard and in yanks on your hand, that's why something gets torn, even if it isn't the palm.
Check your overall snatch recycling technique (not just the re-grip). It isn't enough to re-grip correctly, the overall technique and timing must be good too.
If your recycling technique is already perfect yet your finger or palm still tears, a lack of grip strength might be the issue, or the fact that your kb is too heavy for your current level of strength.
Have your snatch technique assessed by a coach, or video yourself and review, and it'll help yield more answers as to what's causing the tearing. It's very difficult to know otherwise because so many factors go into catching the bell correctly.
I hope this helps, and when you find out, please share what it was here!
@@KatsKettlebellDojo great. Will review those things next time I’m doing snatch. Thanks so much for the advice!!!
just use hand cream and a good competition kettlebell
I cheat by wearing weight training gloves to spare my hands. I'm a wimp. 😊
Have watched this video before and still just ripped my hand on the snatch. 🤡🤡
Hi Mikhail,
Thank you for this comment! I'm sure many people experience this too but don't mention it.
That can happen. Awareness (aka watching the video) is the first step, but alone it is often not enough. I would recommend using a lighter Kettlebell on your snatch while you master the new re-gripping technique (a heavier kettlebell can distract from what your body is doing, making you focus on 'survival').
Also, try to avoid snatching 'to failure' and instead stop immediately as soon as you feel that your technique begins to falter.
Keep strengthening your grip with farmers walks and heavy swings, that takes a little while, like all strength, but it pays dividends over the long term.
Also, take a look at your arm connection on the recycle phase (the downswing). Often if we hinge the hips too early (before the arm connects to the torso), the KB yanks on the hand. Make sure you connect the arm to torso before hinging (check one arm swing technique).
Sometimes, when moving up to a heavier kb, we might get tender hands if we get over enthusiastic (keeping going even after technique is no longer sharp is a common culprit).
But, rest assured, with committed practice, these things will happen less and less until you won't remember the last time your hands hurt from snatching.
@@KatsKettlebellDojo Hey Kat,
That was such a detailed guide on the way forward. Thank you so much!
I think my issues were
1. I was pushing to failure. Which compromised technique and concentration
2. I actually watched another video which as it turns out was promoting an inferior grip technique. Lesson learnt there. If it ain't broke, don't fix it!
I shall keep your pointers in mind and make steady progress!
Once again, thank you! :)
Very informative video . Thank you . Kettlebell talk minus an ego.