As a strength and conditioning specialist I have to say that the kettlebell snatch is my personal favorite in all the kettlebell lifts that can be performed. If you want to know why this lift is so valuable then permit yourself a minute to tune in and continue reading this article. I have trained many athletes and many folks that are serious about fitness and this single lift proves to be beneficial for all of them!
Benefits Of The Kettlebell Snatch Lift!
1. Develops Explosive Power: I have trained many athletes ranging from football players to MMA fighters and I always say that if you are looking to run really fast or want to have the ability to punch someone really hard then the kettlebell snatch is the lift for you! Thats right, kettlebell snatches are terrific for the development of your core center which enables you to perform physical activities such as running, jumping, and yes even punching at a higher level. By performing this lift you must have sound technique in lifting the bell from either the ground or from a swinging action to a locked out position above your head. By performing this lift you are integrating the use of your shoulders, hips, glutes, abdominals, lats, hamstrings, and calves to soundly elevate the bell in a smooth efficient manner during the snatch lift.
This kettlebell exercise is terrific for the muscles of your posterior chain which us strength and conditioning professionals like to refer to as your “performance muscles!” The beauty of this lift is that you are forced to train a certain movement pattern to execute it rather than relying on trying to segment a specific body part. Your muscles must work together in a synergistic harmony in order to move the bell in a continuous manner. I like to think of this lift as being a hybrid type of an olympic lift. If you want to perform you have got to include snatches into your training routine.
2. Improves Shoulder Stability: I am a firm believer in overhead lifts. It baffles me when I hear some strength coaches and trainers say that they don’t believe in overhead lifting because of the danger of injuring the shoulder joint. This is a ridiculous mindset because the shoulders are placed under tremendous stress when an athlete engages in physical competition. The only way to strengthen the shoulder joint and all the stabilizing muscles that surround is by performing overhead lifts. Now it is true that most any lift performed incorrectly can potentially injure you, but so can any other exercise if it is performed incorrectly. Overhead snatches are hugely beneficial in allowing the shoulder to strengthen and even improve with mobility which is essential for athletic performance. Any restriction in mobility or strength in the shoulder while performing an athletic feat like a baseball pitcher throwing a fast ball can lead to injury. Strengthen your shoulders by developing them through the kettlebell snatch.
3. Unmatched Cardiovascular Conditioning: Once again, if you feel that your technique is sound in this lift then you can structure your workouts differently to achieve a different result. The beauty of this lift is that if you can perform sets of high repetitions or for a designated amount of time then you will see just why the cardiovascular benefit of it is so great! I don’t think that their is any other lift I can perform that revs my heart rate up faster than this lift. By performing 20 or 30 reps at a time of kettlebell snatches you are exerting your body from head to toe and your heart has to work like crazy to keep up with providing your body with the blood supply it needs to keep moving. The imposed demands that this lift places on your body is serious for the development of your cardiovascular output. If you want to achieve a high level of conditioning within the confines of your strength program then this lift is for you!
Feel free to access more of my material on this and many other effective strength and conditioning tactics if you want to improve your performance. Take the time to learn how to train correctly if you want to succeed. I’ll be glad to help any way that I can. Remember that most any athlete can train hard, but only the champions train smart my friend.