Kettlebell Snatch Tutorial part V – Foot Position & Bell Flightpath


Not how you do it.

Not how you do it.

Welcome to part 5 of the Snatch Tutorial series.
In case you missed them, here are Part 1 Part 2 Part 3 and Part 4

In this episode we discuss two things, the path along which the bell will travel and also the addition of footwork to the lift.

The bell path has already been touched on with some of the drills in previous tutorials. By using the wall to restrict movement and also by swapping hands, we have had to adjust the path of the bell. But there’s still more to it.

Each lifter has a different body shape and history of training and injury. They also have differing training needs and goals. So with that in mind the Snatch is open to a fair degree of personalisation.

Some call these personalisations “Styles”

I tends to stay away from the whole styles debate, instead looking at the solid principles behind a lift. Once these are understood, you can add in whatever you need to make the lift fit your needs better.

For example, the changes in stance and flight path here give the lifter a very different feel to the snatch.

When a lifter initially learns to snatch they are taught to have the bell travel in a near vertical path, but it is clear from looking at the end position, this is not the most efficient track. For the bell to travel vertically would mean for it to finish directly overhead. This is not possible.
So there is a diagonal element to its flight, from below the groin to its terminus over the shoulder.
If we stagger our stance slightly we can make further use of this path by creating space for the bell to continue on its diagonal track unobstructed by the off side leg.
This also spreads the load away from the often problematic sacro-illiac joint taking it deeper into the rearmost glute. The angled hip also allows for a greater whip from the waist during the acceleration phase of the lift.

Have a look at this video clip as it discusses the stance work and bell path.

Now these techniques are best suited for competent lifters, spend time reviewing the basics as discussed in the first part of this series. And if you like these posts on Kettlebell Technique, please have a look at the Kettlebell Manuals available by clicking on the image below:

Click Image for more info

Click Image for more info

Regards

Dave Hedges
http://www.WG-Fit.com

NEXT WORKSHOP:
Basic Self Defence Skills Sat 31st Nov
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