Ballistic Kettlebell Snatch Workout:
The kettlebell snatch is my favorite exercise and when done properly is the ultimate in fluidity and total body functionality. Before you begin today’s quick practice, you should have practiced the ballistic snatchinstructional video that we released Wednesday. Make sure you feel completely comfortable with the movement. This routine will only take you a few minutes and should be performed after you have warmed up sufficiently. If you are someone that struggles with flexibility, I encourage you to warm up with turkish get-ups using a light weight and then progressing to medium weight. Just a quick reminder, the deadlift, swing, and clean&press are prerequisites to learning the kettlebell snatch.
This mini drill can be added into your existing workout or be performed as a quick routine when you are in a time crunch. As part of a bigger workout you could perform this drill two or three times in combination with other lifts. When considering other exercises to combine keep in mind that the snatches are very challenging for your grip, posterior chain (back of your body) and your cardio. For this reason, I recommend training snatches with something using a pushing movement, such as push ups. This will minimize your grip and activate more anterior chain (front of body) muscles. Other options could be rotational or balance exercises, depending on your fitness goals.
My goal is to provide you with more intense and time consuming sessions as we go, this drill is here to set up the basis for success as we progress. As always, learn the motion properly and stay focused, technique is everything.
Today’s practice:
Ten snatches with non dominant hand
Swing switch
Ten snatches with dominant hand
Swing switch
Seven snatches with non dominant hand
Swing switch
Seven snatches with dominant hand
Swing switch
Five snatches with non dominant hand
Swing switch
Five snatches with dominant hand
Swing switch
Three snatches with non dominant hand
Swing switch
Three snatches with dominant hand
You may be sore in your glutes, hamstrings and upper back from this session. If you feel your hands starting to hurt from callouses you can consider wearing gloves or using chalk. If ever your hands start to hurt, the dead snatch tends to be much nicer to your skin. Feel free to make that change in our workouts if needed. Racking the bell on the way down from the overhead position can also help diminish the friction on your hand, however, you will lose the benefit of training the deceleration in your hips. The deceleration of the kettlebell has fantastic benefits for developing strength and injury prevention in the real world. As we continue, I am going to demonstrate the differences between the ballistic and the dead snatch. I will also help you fine-tune both of these excellent movements. Until then, keep practicing this drill until you are able to use the weight that demands you work at your full potential. Doing this will set you up for success as we continue in your development of unbelievable strength.
Thank you for training with me today,
Peter Hirsh
