< strong>Classic Hu Ling training moves! Hu Ling snatch!
It’s different from before! In kettle training, the snatch is a must! It is also the most difficult movement
The kettle snatch requires very good strength and technique, and will also bring you huge rewards. It helps you reach new levels of athletic performance, build explosive power, and build strong shoulders.
Like the swing, the snatch is also an excellent exercise for building whole-body explosive power, hip driving force, muscle endurance, grip strength, cardiorespiratory endurance and other needs. Different from Dang Huling, this exercise takes the overhead elbow lock action to the extreme, adding shoulder flexibility and stability training components to each repetition of the action.
Raising the kettlebell overhead adds coordination requirements and upper body involvement to the exercise. The path of the kettlebell in the snatch creates a larger arc, making this exercise more stimulating to the lower body. This requires you to keep your hips contracted with each rep and keeps the muscles under load for longer.
How can you make sure you are ready to learn the snatch?
There are two requirements:
First of all, you must master good kettle swing, hip hinge pattern and hip explosive drive.
The second is to be able to lock the kettlebell into the overhead position as it moves upward. Once you've mastered these two techniques, you're ready to learn the most unique explosive exercise in kettlebell training.
Action process:
1.The starting action is the same as the one-arm kettlebell clean
2. Swing the kettlebell back in a smooth motion, and then lift it. The snatch is carried to an overhead position, locking the elbows at the top position.
3 The explosive movement must be driven by the hips, not the back or arms
4.Bend your arms to keep the kettlebell moving in a smooth arc and close to your body. ="//www.jianshen8.com/uploads/allimg/160629/4_160629134300_1.jpg" width="382" border="0" height="238" alt="" style="cursor:pointer" onclick="window .open('//www.jianshen8.com/uploads/allimg/160629/4_160629134300_1.jpg')" />
5. Let the kettlebell stop Lock out the position without shaking your shoulders, hitting your forearms with the kettlebell, or bending your elbows.
6. Pause briefly in the locked position to demonstrate control of the movement. The upper arms should be in a straight upward line with the head.
7.The lower back should not be overextended in the locked position, and the hips must remain tight and contracted.
< strong>8.In the locked position, the knees and hips must be fully extended and must not bend when the kettlebell is lowered to the top position.
9. Both feet should firmly grip the ground during the entire movement.
10 During the lowering process, the shoulders must not lose contact with the body and must maintain overall consistency.
11.Keep breathing biomechanically, i.e. exhale as your hips are locked. Hide
The snatch requires precise technique, hip power, and total body coordination. Try it easily
Before snatching, you need to have a very good foundation (good joint mobility (shoulder and thoracic spine), stability (scapula, trunk)) and excellent deadlift and squat skills! If not, please try to improve and practice again
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