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The Three Stages of the Kettlebell Snatch

There are three stages during the ascent of the kettlebell snatch: drive, pull and punch!

Stage 1: Drive. The hips drive the bell to chest.

  • Being proficient in the single arm swing & clean is helpful, and owning heavier swings helps you master the hip power needed.

Stage 2: Pull. The upper back drives the shoulder back and bell up.

  • This is faster than first stage, but less powerful.

  • High pulls are helpful to learn this

Stage 3: Punch. The arm and shoulder guide the bell to the top with a punch to finish. Arm & bell arrive at top at same time.

  • Push hard up and down from elbows. Shoulders down.

  • Should be comfortable with the weight overhead before snatching.

Interested in learning the snatch? Check out my 2023 Workshop Schedule here!

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