Do you cast or drop your kettlebell from overhead?
It can mean the difference between back pain and no pain.
You can prevent tendonitis, back and other pains.
It can mean the difference between being able to do only 10 reps or 100’s of reps.
In this video, I demonstrate casting while creating counterbalance, but in reality, most people do not create that either, and therefore create even more load on the lower back. Load and resistance are good, but in the right amount of reps, the right position, under the right conditions, and when being conditioned.
Learn more than one style of snatching.
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In the video, several swingsnatch techniques are demonstrated, however, these are not the topic of discussion. The most important part to pay attention to is the drop from overhead into the backswing. The snatch demonstrated is the full swingsnatch.
00:47 on the left the kettlebell is cast/thrown away from the body. This generates a jerk on the arm, taxes the grip, and places more load on the lower back. The cast is also paired with excessive rotation, which can eventually lead to tendonitis, especially with unconditioned (new) people. The right side shows a controlled corkscrew drop.
01:50 on the left the kettlebell is dropped with a corkscrew drop. On the right, the kettlebell is cast with a doorknock drop, which means that the kettlebell flips over the fist. The base of the kettlebell comes toward the sky and then down.
02:19 on the left the kettlebell is dropped and the right shows casting. The line demonstrates how far the bell is away from the body. The further the weight is from the body, the more load there is on the back, especially when that is not paired with counterbalance (hip/thoracic hyperextension). The red arrows show where the force is going. The left is going down whereas the right is going further away from the body.
A doorknock drop is where the bell flips over the fist and a corkscrew drop is where the bell comes around the fist, the base will stay pointing down. There are plenty of variations between these two and they don’t always need to be one or the other as they can be a hybrid as well.
I leave you with an awesome double kettlebell snatch video in slow-motion.
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