Awesome Snatch Technique
Ran across this video clip at a KB site in the UK. It shows a Latvian Kettlebell Sport (Girevoy Sport/GS) Champion named Artur snatching a 32kg/70# KB in training in what I assume is a gym somewhere in London. He placed 4th in the World Championships, which is no suprise to me after seeing his smooth and flawless technique.
Here are some technique points worthy of your attention:
1) He keeps his upper arm tucked tightly against his upperbody as he snaps his hips. This ensures no "leakage" of the power he generates from his legs and hips.
2) He keeps his arm straight throughout the pull (also to transfer the power from his hips), but he also keeps it straight as he "punches through", getting the bell to slip around his wrist.
3) After his hip snap, he pulls back with his upper-back, traps and shoulder instead of bending his arm. This is a personal choice (other KB Champs bend their arms a bit) not a requirement, but it does put less stress on your elbows, and spreads the force among larger muscle groups.
4) From the head-on view, you can see how he lifts his shoulder and keeps his bicep very close to his ear as he locks-out. This keeps the bell from drifting outward, prematurely fautiging the shoulder.
Enjoy the clip. It takes a few seconds to download.
www.powerseekers.com/artur.wmv
Here are some technique points worthy of your attention:
1) He keeps his upper arm tucked tightly against his upperbody as he snaps his hips. This ensures no "leakage" of the power he generates from his legs and hips.
2) He keeps his arm straight throughout the pull (also to transfer the power from his hips), but he also keeps it straight as he "punches through", getting the bell to slip around his wrist.
3) After his hip snap, he pulls back with his upper-back, traps and shoulder instead of bending his arm. This is a personal choice (other KB Champs bend their arms a bit) not a requirement, but it does put less stress on your elbows, and spreads the force among larger muscle groups.
4) From the head-on view, you can see how he lifts his shoulder and keeps his bicep very close to his ear as he locks-out. This keeps the bell from drifting outward, prematurely fautiging the shoulder.
Enjoy the clip. It takes a few seconds to download.
www.powerseekers.com/artur.wmv
posted by Fireman Tom at 10:30 PM
3 Comments:
He also very fit. His frame is kind of built around the lift and not the other way around.
--Tom
I tried this technique saturday and it worked quite well for me. my SI joint did not like it though. I can now see more clearly now how the GS guys can get so many reps.
Mark,
sorry for my ignorance - SI stands for?
Thanks,
Tom
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