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Snatch Physics: Learn to kettlebell snatch in 21 days (9)

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The kettlebell snatch is a full body exercise that delivers amazing effects. The snatch can be used to increase cardiovascular endurance, muscular endurance, strength, flexibility, core stability, explosive power, and much more.

The snatch truly works each and every major joint in the body, ankles, knees, hips, shoulders, elbow, and wrists. For strength, you can't deny the major areas that will improve, such as, latissimus dorsi, deltoid, triceps, erector spinae, abdominals, glute, hamstrings, calves, hip flexors, quadriceps, lumbrical muscles, and many more.

All these properties make it the king of kettlebell exercises, an exercise everyone should include in his or her training. Mastering the snatch takes time, as someone who has completed 532 unbroken snatches in 30 minutes, working with kettlebells for over a decade, and trained thousands of people across the world, I'm able to break down the snatch step-by-step in such a way that you can go from zero to comfortably snatching at the end of the 21 days.

The snatch is an exercise in which a weight is lifted in one continuous motion from start to overhead with an explosive movement in which the weight arrives at the top through velocity generated at the start till approximately middle of the full movement.

This kettlebell book includes many photos of the exercises and drills broken down step-by-step. Bonus links to videos which demo the full movement and drills.

21 days to kettlebell snatch

  • Day 1: Practice hook grip/hand insertion
  • Day 2: Practice movement for the pendulum
  • Day 3: Practice pendulum low swing
  • Day 4: Practice pendulum swing
  • Day 5: Practice pendulum high swing
  • Day 6: Keep drilling
  • Day 7: Practice racking
  • Day 8: Practice assisted hand insertion
  • Day 9: Practice drop into rack
  • Day 10: Practice assisted half snatch
  • Day 11: Practice half snatch
  • Day 12: What fails first
  • Day 13: Practice pull-out
  • Day 14: Practice push press and full drop
  • Day 15: Practice full snatch one kettlebell
  • Day 16: Practice dead clean one kettlebell
  • Day 17: Practice dead snatch one kettlebell
  • Day 18: Practice double kettlebell pendulum swing
  • Day 19: Practice kettlebell pulling swing and snatch
  • Day 20: Practice double kettlebell swing snatch
  • Day 21: Practice snatch

"A very comprehensive guide covering a wide range of what novices and enthusiasts need to know about the kettlebell snatch. Well detailed for trainers and trainees with many video links. A book that will help with good snatching and variations."
Olivier Vaudour
Professional Kettlebell Sport Athlete

Bonus videos

This book includes links to videos, however, all information for the snatch is contained within this book, the videos are to be considered a bonus.

New dimension of training

Knowing how to snatch adds a completely new dimension to your training, not just by using the exercise itself for multiple reps and programming it within your workouts, but also for things such as getting heavier weight overhead that you would normally not be able too. This assists with creating a new dimension of strength through exercises like heavy static overhead holds/walks, overhead reverse lunge, etc.