Red Star Athletics: Strength by Sara: Clarifying Snatch Sequencing

22 February 2010

Clarifying Snatch Sequencing

I got a great question via e-mail:
"I work on the hip/snap during swings, and high pulls, but I am having trouble understanding the sequencing of the (hip snap & pull/punch through) during the snatch."

The snatch hip snap and pull/punch are simultaneous. You can't get a solid pull/punch without an aggressive hip snap first.

With a solid hip snap, the hip snap AND pull/punch look as though they are occurring at the same time. However, there's a brief "float phase" after the hip snap that allows the bell to reach a point high enough where you can get good timing for the pull/punch. The pull/punch in a snatch is very similar to the pull/punch of a clean. The difference being where the two occur in space & how much hip snap energy is necessary for the two to get to their respective landing spots. The clean pull/punch happens at belly button level, with a less aggressive hip snap. The snatch pull/punch happens higher up, at the hair line, with an all-out hip snap.

With most to all things kettlebells, it's all about the hip snap! Work on an aggressive hip snap to generate the energy needed to get the bell overhead in snatching.

1 comments:

Diana said...: I can get the hip/snap stuff to flow well with the snatch, it's with the clean that gets me every time. Double cleans are easier for me, my single-especially the right side (my non-dominant side)is horrible. I always somehow end up doing a bicep curl.
I need to post this question on the DD forum and get some feedback!; February 22, 2010 1:12 PM

Subscribe to: Post Comments (Atom)

Click on box, choose option, then click BUY NOW Strength By Sara: How to perfect Hardstyle Kettlebell principles using Z-Health concepts,(available in e-book), explains how to correct deep-seated compensations using simple, attainable and easy to understand drills. Inside, you will find over 75 pictures to help you SEE how to properly do the Swing, Clean, Press, Deadlift, Lunge Get-up, and their variations: the Single-arm swing, Alternating Hands Swing, Alternating Feet Swing, Flip Swing, Ball-Catch Clean (Waiter's Clean), Ball-Catch Press (Waiter's Press), One-Leg Deadlift, Overhead Squat Style Get-up and No-Hands Get-up. You'll also find corresponding, detailed, step-by-step "How To" segments for each drill, as well as "Additional Notes" and "Common Errors" for a deeper understanding of proper anatomical alignment. Add beneficial supplemental drills such as Farmer's Walks, Overhead Carries, Rack Walks and mixed Carries as well as the Crush Curl, Crush Row, Hot Potato and Halo (all pictured and explained in the book!) to your kettlebell arsenal for more resilient shoulders, a solid core and a grip that will make all your lifts stronger. In my bonus article, you'll discover the five secrets to training success to inspire you to take charge of your goals and make changes! This book is not only applicable to working with kettlebells but also to efficient athletic movement in all sports and ways of life. Click on box, choose option, then click BUY NOW

Here's what you can expect on Strength by Sara: How to Perfect Hardstyle Kettlebell Principles using Z-Health Concepts DVD:
A basic joint mobility warm-up: A heel-to-jaw warm-up to identify your weak links. The purpose of joint mobility is to prepare your joints and enhance your proprioceptive map just prior to loading your body (and joints). The focus is on making space in every joint to create strength & mobility without threat. Very clear cues allow you to focus on the specific target to uncover & correct movement pattern deficiencies that may be causing pain & strength plateaus.
Kettlebell Technique, basics & their variations:
2-Hand Swing-Why focus on the deadlift (NOT the squat) can instantly improve your swing
Clean-How knowing where & when to pull & punch through the bell handle can keep the bell from beating & bruising you
Military Press- Using the in-line kneeling lunge & contra-lateral presses to connect the upper & lower body for a stronger, more stable press
Clean Variations- fun with the bottoms-up clean & ball-catch clean
Press Variations- using the clean as a base for bottoms-up pressing & ball-catch pressing
Snatch- Why the clean translates to having a solid snatch
Get-up- Lunge AND Overhead styles for learning the valuable skill of moving from the ground to standing. Plus THE shoulder drill to understand its position for shoulder mobility & stability throughout the get-up & beyond
Front Squat- Why hip & knee bone rhythms are the secret to a smooth, strong front squat
Overhead Squat- How to corkscrew under the bell to improve depth & lower body mobility
Kickstand Lunge- A unique drill for heavy & safe one-leg kettlebell work
Windmill- Practicing a simple progression to better understand windmill mechanics
2-Hands Anyhow- To get more variety from the Windmill & coordinate the body better
Bear Crawl- An unexpected ab drill & how to do it without tipping the kettlebells & falling or hurting your wrists
Renegade Row- A fun & challenging ab drill that you don't have to lie down for!
One-legged Deadlift- Why this drill is better than any other stability drill to enhance proprioception & balance
Putting it all Together: Combining the Windmill & Get-up for the ultimate Kettlebell Warm-up
Workout #1-Linking drills together for a fun workout that you don't have to keep checking the clock to make sure you're getting in enough work!
Workout #2- Using double bell work to combine the Bear Crawl, Renegade Row, & Kickstand Lunge
Abbreviated Joint Mobility Cool-Down: A quick cool-down, including the often neglected but ever important eye mobility, to do after any workout or even throughout the day to re-energize yourself!
What do all these drills mean to you? They are a complete collection of strengthening, mobilizing, and flexibility exercises that will make you more resilient and energized. You can & should do these drills for the rest of your life to avoid age-related injuries & maladies such as arthritis, falls, bone loss, mental sluggishness, and dependency on others. Click on box, choose option, then click BUY NOW

Comprehensive Kettlebell & Pregnancy Guide The first of its kind!!!

This reference guide and workbook is for women who are committed to sustaining optimal health, well-being, strength and stamina during their pregnancy. This program will guide you from the beginning of your pregnancy until your baby arrives.

Progressive workouts lead you through your first and second trimester. Then, as you near the third trimester and finish your pregnancy, the workouts taper down accordingly.

I have trained several clients through and after their first, second, third and even fourth pregnancies. I have also experienced the changes and adaptations for myself.

This 143 page guide is a compilation of 102 workouts I have designed for these women as well as for myself. This means the detailed sessions outlined in this book are tried and safe for you and your baby from conception to delivery!

Because mobility and awareness of mobility changes are so important during pregnancy development, specifically selected joint mobility is preceded, incorporated into, and wraps-up each workout!

You'll also find:
A detailed list of Precautions
Extensive explanation of what to expect and how to prepare for the changes unique to each trimester
Description of how to use the manual and how the workouts are presented
A Pre-Assessment Guide
Note segments on each page to journal your progress
Over 70 pictures with drill descriptions
And even a suggested reading list to guide you through other areas of your pregnancy

Click on box, choose option, then click BUY NOW

More Red Star Gear HERE!
Ft. Bragg KB Club: Weekly Workouts

E-mail SARA CHEATHAM to be added to my weekly newsletter mailings or provide feedback