03/10/2017
The kettlebell sn**ch is a very complex exercise but I will cover the basic 3 parts to the lift. To perform this exercise you need to take an athletic stance with feet shoulder width apart like you would with the swing. To start, place the kettlebell on the floor between your feet about a foot in front of you and grab it by one hand with a loose grip to allow the handle to spin freely during the movement. Hike the kettlebell back between your legs and maintain a neutral spinal posture as you squeeze your glutes and use the force from your hips to drive the kettlebell into a forward swing momentum. About a third of the way into the swing when your elbow wants to start leaving your body, you must change the direction of momentum to a vertical high pull which is the second part of the movement. While the kettlebell is floating weightless at about head height, you need to flip the kettlebell onto the back of your forearm with what is commonly known as the “punch” and then lock the weight out fully overhead which is the final part of the movement. This should be performed fluently joining all three sections (swing, high pull, punch) together as seen here in this video. Smooth transitions will prevent the kettlebell from bashing into your forearm during the punch. This movement requires a great deal of coordination and perfect timing to master and will challenge your core while getting the heart rate nice and high. Start by learning each part of the exercise individually until you are confident to start piecing them all together.
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