The kettlebell snatch is one of my favourite movements.
While there are many subtle tweaks you can apply in your form they all stem from two styles of snatch with a kettlebell:
1 – Hard Style
2 – Sport Style
The first is meant to generate more ‘power’ and make you stronger overall while still getting a good solid amount of volume in and increasing your work capacity.
The second is all about efficiency of movement so that you can get the most reps in a given time period (typically 10min in the snatch section of the Biathlon, only one hand change is allowed).
You might want to know which is better.
The classic answer is this; it depends on the goal.
While this is indeed the case it’s a cop out answer for people who don’t want to state a preference. Over the years I’ve done both many times and these days I lean towards doing the sport variation more.
Why you ask?
Because it feels more comfortable with the sport bells.
When I grab my cast iron ones I will often opt for the hard style snatch as the handles and dimensions are more forgiving for it.
Here are the two in action side by side:
Notice how the sport style on the left emphasises fluidity and pacing which the hard style is more about oomph.
Both are good, both have pros & cons, you simply have to decide which is better for you and your goal.
Snatching works well in many ways.
– Ladders: 1,2,3,4,5,6,7,8,9,10 both arms
– Time Blocks 5-20min
– Intervals 30/30-60rest
– Straight Sets 10×20 per arm
– Pacing per min: 60 seconds for 15 reps L/R x10min
The options are endless.
Snatches work best when largely focused on density in training.
One things both can agree is that there will be a great benefit to your shoulder health, strength, conditioning, body composition and overall athleticism when this glorious movement is added to your training.
Hitting some snatch work 2-3 times per week will truly be a massive benefit.