- IMPROVE your snatch efficiency
- UNDERSTAND the movement step-by-step
- LEARN snatch variations
- REMAIN injury free
- INCREASE weight
- UP your reps
The 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 their 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.
PHYSICS CONCEPTS BREAKDOWN
- Velocity: Rate of change of the position of the kettlebell.
- Acceleration: Rate of change of the velocity of the kettlebell. Deeply tied with the force applied to it, since (force applied is equal to the product between the kettlebell’s mass and its acceleration).
- Jerk: Rate of change of the acceleration of the kettlebell. As the acceleration is related to the force applied, every time the force applied changes (increases or decreases), the acceleration also does and therefore the jerk happens.
- Gravitational Energy (Potential): A form of energy that only depends on the kettlebell’s mass, the gravitational constant (here on planet Earth it’s around 9,8 m/s²) and altitude (distance to the ground). It can be thought of a measure of “how violently will the kettlebell hit the ground if dropped”.
- Kinetic Energy: A form of energy that all motioning objects possess. If the velocity of the kettlebell increases, its kinetic energy increases even more.
When we pull the kettlebell up, we’re applying force to the kettlebell and therefore accelerating it. Since we increased its acceleration, jerk happens, and velocity increases as well.
After the pull, the kettlebell keeps moving because of its kinetic energy (it increased because its velocity increased). We’re only applying force to maintain the kettlebell in our hands (grip) and preventing it from drifting away, but the kinetic energy is transforming into potential energy as the kettlebell reaches higher altitude.
Finally, we apply force during the press to stop the kettlebell from going too far behind our head (we apply force, therefore change the acceleration, therefore jerk happens here again). In this case, we call it deceleration jerk because the direction of the force (and of the acceleration, remember they’re tied together) is opposing the direction of the velocity (the kettlebell’s velocity direction is towards the lifter), and that’s why the velocity decreases until the kettlebell stops moving (that’s when we stop applying forward force and we’re only applying vertical force in order to hold the weight of the kettlebell). Part of its kinetic energy transformed into potential energy (during the final position the kettlebell is further from the ground than before) and part of it was absorbed by our body and muscles.
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