The Next Level Invitational just posted three of their movements for August 14th competition: bar muscle ups (adv men), chest to bar pull ups (adv women, intermediate men), and KETTLEBELL SNATCHES. Often hailed as the king of all kettlebell movements, it’s surely one that will make you pay when you sacrifice technique (especially if you have sported the baseball sized bruise on your forearm).

The Tactical Strength Challenge posted the following standards for the kb snatch: “swinging a single kettlebell between the legs with one arm, bringing the kettlebell overhead in a single motion, and locking it out overhead with a straight arm. After each rep, the competitor will let the kettlebell fall in a single motion (without dropping the kettlebell to the chest or shoulder) and perform another rep. The knees must be locked out at the completion of the lift for the rep to count. The competitor may not use the non-lifting arm to assist the lift in any way – the lift does not count if the free arm or some other part of body touches the platform, the kettlebell, the working arm, the legs, or the torso.”

Kettlebell Basics posted some tips for a better snatch:

1. Learn and master the swing. Mastery of the swing teaches you how to use your hips properly. Do man makers twice a week for at least a month before you even think about snatching.

2. There are different snatch styles; we’re focusing on hardstyle – so no cork-screw. The kettlebell will flip over your wrist as it comes over the top, not rotate around it.

3. Be agressive! The more tentative you are about punching your hand through and finishing at overhead lockout, the harder the ‘bell will hit you in the wrist.

4. Keep the ‘bell close to the body (think kettlebell clean). This isn’t a swing, it’s a snatch – we’re trying to project the force up over our head in a snatch and out in front of us during a swing.

5. Think about ‘throwing’ the weight down from the top. Attempt to close the distance from the elbow to the rib cage as fast as possible as the ‘bell comes down in front of you.

6. Energy is driven from the hamstrings and glutes; load those babies up! A high rep snatch workout should leave your posterior chain sore for days.

7. Learn the high pull. Create weightlessness with the hams and glutes. Then progress to high pull – snatch – high pull – snatch – etc. This is a nice progression that helps a lot if you’re having trouble getting the weight to flip over your wrist smoothly.

WOD 07.16.10

Kettlebell Snatch Work

BURRITO
50 Sit Ups
50 Double Unders
50 Sit Ups
50 Walking Lunges
50 Sit Ups
50 Burpees
50 Sit Ups

(hint: don’t eat a burrito before this wod…)