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Exercises Movements, technique & proper execution

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Old 05-17-2004, 04:43 AM   #1
Ralph
Departed Ralph is offline
 
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Can anyone describe or post a link on how to do the one-handed KB or DB snatch? When I look at Pavel do it in his book, I find it hard to distinguish between a KB swing and a KB snatch.

Any help with this would be geat.
-Ralph
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Old 05-17-2004, 05:14 AM   #2
Andrew Cattermole
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Here's crossfit slide show,best on the net.
http://www.slidetour.com/sample1/dis...ll_snatch.html
Myers doing it
http://www.bodybuilding.com/fun/kettlebells.php?Name=One-Arm+Kettlebell+Snatch
or borrow a copy of RKC DVD
Hope thats of use
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Old 05-17-2004, 12:35 PM   #3
Shawn Mozen
 
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Hey guys, the link Andrew posted is good. Just my 2 cents..

There are a couple main variations of the Snatch. One variation of the movement is performed almost exactly like a one arm swing with an important difference at the end.

Place a Kettlebell between your feet. Bend your knees and push back with your hip flexors loading your weight into your heels as you grab the Kettlebell. Look straight ahead and swing the Kettlebell off of the ground and up slightly higher than your eye line. Immediately duck slightly under (bend your knees) as the Kettlebell turns over in your hand and moves towards your forearm.

As the Kettlebell rotates in your hand punch straight overhead and straighten your knees. A proper punch at the height of this movement will keep the Kettlebell from hitting your forearm.

Handle Placement: The Kettlebell handle should ride low on the palm when reaching the top part of a snatch. Rather than rotating close to the fingers your punch should place the handle low on the palm. This position gives greater support as the Kettlebell’s weight is supported by the bones of the arm and core, rather than the top of the palm.

This version looks like a swing and is different from what you see in the clip Andrew posted. In that variation you would pull the kettlebell up close to the body (not swinging it) and then duck under and punch up. There is also the sport method that involves a corkscrew motion that allows the hand to stay loose and lets you conserve more energy when you are going for high reps.

Hope some of this helped.

Shawn Mozen
www.agatsu.com

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