From the Archives:
Seasoned Snatches
This archived article was originally published in 2004 and is kept online for archival purposes. Facts, advice, prices, offers and links may be out of date. For current, sourced advice, see our newer guides. The content below may also be incomplete, as some of the original site was lost.
By Russell Baillie (author as named in the original page address)
Kick Your Kettlebell Workout Up A Notch With These Snatch Variations
The snatch is a fearsome exercise when attacked with the ferocious tenacity that it demands, so much so that it is quickly becoming a favourite in the arsenal of elite athletes, our armed forces and the general fitness enthusiast. Whilst executing the snatch, and/or some of its variants that I will be detailing in the context of this article, you will become stronger physically, mentally and to a certain extent emotionally. Before you deem this as BS, I ask you first to simply try them.
Any experienced snatch veteran will tell you that although the snatch is a fantastic exercise it does become somewhat boring,
rep after rep, set after set. The sheer monotony is enough to wear down even the most focused of athletes.
It is within my experience that this repetition without alteration will quickly lead to an individual’s
motivation dwindling, sometimes seriously into the realm of under-training and thus under-achieving. There are
many ways which we can alter a training programme in order to stave off this boredom factor. One such way is to change
the exercise itself, replacing the exercise with an equally challenging or harder still variant.
I have compiled a short list of variants upon the snatch for you to try as you so desire. A word of caution: you must first have the basics of the one arm snatch nailed and be competent and confident in your ability to execute the snatch with technical proficiency and precision. If you are not able to do so I would recommend spending a number of months laying a foundation upon which we can build on. When you first attempt these exercises I would recommend you use lighter loads and set rep patterns in order to practice and perfect the lifts, not necessarily train with them. When first learning these variants, fit them into your current routine near the start of the session when you are freshest. After having acquired a proficiency in executing them you may then fit them into your current routine to be trained.
It is essential that you know how to achieve the correct starting position for the snatch. Essentially, you squat down, shins vertical, feet shoulder width apart, knees tracking the toes, back flat, head up and arm straight.
With two kettlebells of varying weight, take the heavier bell in the arm that won’t be executing the snatch.
• Stand tall with a wide stance, both arms facing forward.
• Drop into the start position.
• With one arm, execute a one arm snatch as normal only this time the opposite arm will be fixed with the other kettlebell.
• After the desired number of repetitions switch working arms.
It is essential that you know how to achieve the correct starting position for the snatch. Essentially, you squat down, shins vertical, feet shoulder width apart, knees tracking the toes, back flat, head up and arm straight.
(A photograph that belongs here was not preserved by the Wayback Machine.)
(A photograph that belongs here was not preserved by the Wayback Machine.)
(A photograph that belongs here was not preserved by the Wayback Machine.)
With two kettlebells of equal weight, assume the same start position as per the previous exercise.
• Execute a one arm snatch.
• Upon the downward return of the kettlebell, initiate the execution of a one arm snatch on the opposite arm and vice-versa.
(A photograph that belongs here was not preserved by the Wayback Machine.) (A photograph that belongs here was not preserved by the Wayback Machine.)
(A photograph that belongs here was not preserved by the Wayback Machine.) • With one kettlebell, assume the start position for a regular one arm snatch
• As you explode into the one arm snatch, lunge forward with the opposite leg from the arm you are snatching.
• The foot should make hard contact with the ground, slightly before the arm reaches lockout.
• Upon the downward return of the kettlebell, simply step back into the start position.
(A photograph that belongs here was not preserved by the Wayback Machine.)
(A photograph that belongs here was not preserved by the Wayback Machine.)
(A photograph that belongs here was not preserved by the Wayback Machine.)
(A photograph that belongs here was not preserved by the Wayback Machine.)
• Using a swing style snatch, either single or double bell, assume the start position.
• Execute the snatch at the same time as stepping forward one step on each foot in order to cover distance.
• Return the bell and continue
• *A favourite of mine is to cover distance around an athletics track. This can also be done with the swing and the clean.
(A photograph that belongs here was not preserved by the Wayback Machine.) • With one kettlebell, assume the start position for a regular one arm snatch
• As you explode into the one arm snatch, lunge forward with the opposite leg from the arm you are snatching.
• The foot should make hard contact with the ground, slightly before the arm reaches lockout.
• Upon the downward return of the kettlebell, simply step back into the start position.
(A photograph that belongs here was not preserved by the Wayback Machine.)
(A photograph that belongs here was not preserved by the Wayback Machine.)
(A photograph that belongs here was not preserved by the Wayback Machine.)
(A photograph that belongs here was not preserved by the Wayback Machine.)
(A photograph that belongs here was not preserved by the Wayback Machine.)
• Sitting on the end of a bench or hard stool, sit in a conventional start snatch position.
• Grip the bell hellishly hard and tear it from its position to a lockout overhead.
• Lower to the shoulder, via a reverse pressing motion and return to the start position.
Be careful with these exercises. Train hard, train smart and have fun.
Coach Russell Baillie is a nice guy…
Click here to see Russell Baillie’s bio.
Russell Baillie spends his time developing his new athletes training group, training athletes of all ages, abilities, walks of life and disciplines as well as training as part of team Dynamo Glasgow Sambo. The remainder of his time is spent developing new products and crafting articles of interest to the strength and conditioning community, as well as serving on the editorial staff of Kettlebell.com.
Click here to read more about Russell Baillie and to read his other articles.