When performed correctly, Olympic lifts, such as the Barbell Snatch, offer tremendous benefit.
The problem is that teaching and learning these moves can be a long and frustrating process.
By swapping in a kettlebell or dumbbell instead of a barbell for the snatch movement, you can greatly reduce the learning curve while also receiving many of the same benefits. The dumbbell version might be the easiest to learn, as poor hand or forearm position on the Kettlebell Snatch can result in the bell smacking you around the wrist.
The Snatch forces your body to quickly propel a heavy weight over a large distance.
It improve your muscles' ability to fire quickly and produce max strength, which is essential for improving as an athlete (that's a young Jack Eichel, who's currently an All-Star Center for the Buffalo Sabres, in the video above).
In particular, the movement engages the glutes, the largest and most powerful muscles in your body. Powerful glutes help you run faster, jump higher and improve virtually any athletic skill performed while standing.
While the traditional Full Snatch must be performed from the floor, the whole idea with these substitutes is to make the move more user-friendly, so this exercise can be performed either from a hang position (as shown above) or from the floor.
This article offers a detailed explanation of the common mistakes you may run into while performing this move.
How to Perform the Kettlebell/Dumbbell Snatch
- Stand with your feet shoulder-width apart holding a kettlebell or dumbbell in one hand between your knees.
- Hinge at the hips and swing the bell between your legs.
- Drive your hips forward to propel the weight up, keeping it close to your body by bending your elbow.
- Allow momentum to carry the weight up and over your shoulder.
- Extend your arm and punch your hand toward the ceiling. If you're using a kettlebell, the goal is to flip the weight over your hand to your wrist. Hold this position for one count.
- Lower the weight through the same movement in reverse and repeat.
Sets/Reps: 3×4-8 on each side