The Kettlebell snatch workout is a new workout method that is getting popular among fitness enthusiasts. This workout offers numerous benefits, from building strength to reducing weight. The best part is that this exercise is affordable and safe for your body.
Spare a few minutes and read the article if you want to learn more about the Kettlebell snatch workout.
Benefits of Kettlebell Snatch Workout
Practicing a kettlebell snatch workout can help you in many ways. Here are some advantages of this workout.
Great Amount of Calorie Burn
The kettlebell snatch is ideal for you if you want to burn calories and maximize your metabolism. It helps activate all muscles in your body that allow your entire body to burn energy.
The American Council on Exercise (ACE) research shows that Kettlebell snatch exercises burn calories at much higher rates, which is an average of 20 cal per minute. According to this study, it happens because
of the number of muscles involved and the speed of the exercise.
Develops Mobility and Flexibility
Each step of this workout involves flexion and extension. Moreover, unevenly distributed weight involves your core muscles and increases stability. As you try to balance your body throughout the workout, it helps you develop mobility and flexibility. Hence, it improves dynamic balance, increases aerobic capacity and core strength.
Total Body Strength Workout
During the Kettlebell snatch workout, you need to use almost every muscle of your body. In this workout, your body muscles work together to complete a snatch. This helps you to build strength and muscles, which means a more energetic, active, and healthy body.
How to Do a Kettlebell Snatch?
Trainers recommend that it’s better to practice your skills for a couple of months before starting with the extensive Kettlebell workout.
You need to understand that the kettlebell snatch involves some technical and challenging movements that include throwing a heavy bell at a greater speed. In this case, you need to begin your workout journey with any lightweight to learn the techniques.
For the practice, you need to begin by swinging the bell between your legs. Make sure that your thumb is pointing back. Then, bend on your knees and shift the kettlebell to the hips.
Try to keep your back and core braced. Next, you have to swing the weight up to your shoulder by pointing your four fingers in an upward direction while your palm and thumb will be holding the handle.
This movement should be straight, and there should be no bend in your wrist.
Now you need to move the Kettlebell up overhead. It will be the final point of the snatch.
Make sure that there is no bend in your wrist. However, your elbow will bend when you lift the kettlebell in an upward direction.
At this point, the weight should be present on the back of your wrist while your fingers will point in a straight upward direction.
Once you practice these kettlebell clean and press movements, you can start doing kettlebell snatch. The snatch will involve similar movements, but you can’t pause after each step. Every step should be in a single swift movement.
Best Kettlebell Snatch Workout Exercises
Here we have mentioned the two best Kettlebell snatch exercises that you can start doing once you learn the technique.
Half-Kneeling One-Arm Kettlebell Snatch Exercise
If you struggle to do the basic snatch, you can perform this exercise. It will help you focus on your hip movement and punch through more easily and safely.
- Use your left knee to get on to the half-kneeling position.
- Put the weight under your hips.
- Stretch out your chest and hinge your hips to hold the weight with your left hand.
- Now speedily pull the weight up and keep in close to your body.
- When the weight passes to the head level, let the weight rotate around your forearm when you punch through it at the top.
- By using the rack position, slowly lower the weight.
- Bring the bell back to the ground and repeat the procedure again.
This Kettlebell leg workout targets your hamstrings. It also allows your body to build core, balance, strength, and coordination.
- You can start with any side.
- Hold the weight to one side.
- Stand on your leg on the same side you are holding the weight.
- Bend on your knee and do a stiff-legged deadlift. Use your other leg and extend it behind your back to maintain balance.
- Lower the weight until you stay parallel to the ground. After that, you can return back to the upright position.
Kettlebell snatch workout has surprising benefits because it requires every muscle to participate in the workout. This helps your body to build strength, burn calories, and stay active.