I like kettlebell snatches for the same reason I discussed in the last post on kettlebell clean and jerks; asymmetric loading.

Swinging a weight in one hand only causes your body to fight/resist rotation and lateral (side to side) flexion (bending) of your spine.  The benefit is improved core stability for you!

In the case of kettlebell snatches (again vs. the kettlebell clean and jerk), you have to put much more effort into decelerating the kettlebell because it's coming from much higher up so the rate of loading can potentially be very high.  Again the benefit is improved core stability (obviously in addition to the MetCon effect you'd get from combining them with other movements during your WOD).

Here's how to do it!

Do's:

1. Follow all lower body concepts from the kettlebell swing video... (click here to watch).
2. When the kettlebell is on the way up you bend your elbow just slightly
3. After bending your elbow you can push the handle around the rest of the weight
4. Lock out overhead
5. After lockout, kick the weight right back over the top of your hand and go back into the swing

Don't:

1. Hold the kettlebell to tight, let it rotate in your hand
2. Let the kettlebell rotate around the side of your hand on the way up or down
3. Catch with a bent elbow (you'll wreck your elbow, and probably shoulder too,  if you end up looking like you're throwing a baseball)
4. Let the kettlebell crash into your forearm (push the handle around the weight instead of letting the weight swing around your hand)

If you can do a perfect kettlebell swing then definitely perfect that first.

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See ya next time,

Doug