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September 26, 2005
Master the Double Kettlebell Snatch
There are at least two ways to put up a double kettlebell snatch.
Senior RKC Mike Mahler's technique is similar an Olympic weightlifter's. He extends his body and drives his elbows back to pull the kettlebells closer once they are at his head level. This type of the double ketlebell snatch pull is a powerful upper back exercise in its own right. Do it for many sets of low reps. Don’t pull with your biceps. Drop the kettlebells back between the legs between reps. Once you have it down pat start practicing dipping under the kettlebells and locking out.
After a heavy double snatch always lower the kettlebells to your chest before dropping them between your legs!
Senior RKC Brett Jones’ double kettlebell snatch is the classic hard style RKC snatch. The arms stay straight and rigid, the hips are driving hard and there is no second dip. One way to work up to this is by mastering the double front raise snatch first (see issues #15 and #16 in the archives). Then snatch the kettlebells higher and higher with every rep until they are overhead.
Because you are dropping the kettlebells in one motion the ballistic forces are very high. Watch your knees and go light to avoid a face plant. Don’t try this one step drop when you graduate to snatching heavier kettlebells; lower them to your chest first.
Russian kettlebell power to you!
Posted by james at September 26, 2005 6:23 AM