Kettlebell Snatch - Training Tip # 3

In the second kettlebell snatch training tip we gave you the tools to start working safely on the upward phase of the movement.  We recommended that you start deloading the snatch via the rack position (this is called a half snatch) as it's the safest and easiest way to start.

Once you are getting the kettlebell overhead smoothly, efficiently and safely, you can start working on deloading straight into the backswing rather than using the rack (this will work your body harder and increase the pace at which you can snatch).

There are two methods, other than racking, to deload the snatch: flipping the kettlebell over the top so it follows the same path it did on the way up and the corkscrew.

We'll discuss the two different methods and their pros and cons.

Flipping the Kettlebell Over the Top

Flipping the kettlebell over the top simply in bringing the arm forward and flicking the wrist forward so that the kettlebell pops over the top.  This is the simplest method of deloading to learn because it's really just a reversal of the upward phase.

So, as mentioned above the flip over the top is quite easy to learn because it's simple and direct, however it is very rough on the hands.  For that reason, it should only be used by those whose hands are pretty well conditioned.

This method of deloading is not at all recommended for high repetition work (really anything more than about 10-15 reps) because there is too much friction created as the bell flips over and it makes tearing calluses or blisters much more likely.

The flip over the top is is the most difficult method to control.  Flipping over the top causes the kettlebell to pull forwards away from the body, so requires equal force in the opposite direction applied by retracting the shoulder blade in order to control it.  If the lifter can't control it they risk a rotator cuff tear or worse.

The Corkscrew

The corkscrew involves twisting the lifting hand in towards the body on the drop with an open hand, catching the kettlebell around chest height and then rotating the handle in the opposite direction so that it returns to the 45 degree angle for the backswing.

The corkscrew is quite difficult to get the hang of at the beginning, however it is worthwhile mastering as it will save your grip (making tears less likely and enabling you to snatch for longer).

The corkscrew is also gentler on the shoulder because the bell drops closer to the body and is directed down into the backswing, rather than pulling forwards with force.

Rules for Either Deload Method

1. Always start with a very light kettlebell - go lighter even than what you've been using for the upward phase until you've got the movement down pat and are comfortable you could safely control a heavier bell.

2. Only start with these deloading methods once you have the upward phase perfect.

3. Use heavy (a weight or two heavier than what you have been snatching) one arm swings to build up the shoulder stability to safely deload the snatch using the above methods.

What's Next?

Next we will give you tips on how to improve your snatch efficiency and increase your numbers.