Comrades,
Over the past couple weeks, I have been doing a shit load of snatches. It's not my favorite Kettlebell move, but I like doing them and I love to teach it. So, I wanted to make sure that I was doing them right according to the RKC standards. I went through my RKC manual the other day and picked up some good tips they we may have forgotten about.
David Whitley, RKC Team Leader came up with some short and simple verbal cues that helped me and I hope will help you as well. This comes straight from the RKC manual that I was given when I got certified.
It's called the 3 P's of the Kettlebell Snatch.
POP-This is the moment when you Snap your hips, which will pop the bell up. The hip snap is a common denominator throughout many Kettlebell moves. Without the snap or pop of the hips, you have no power.
PULL-The pull is what we refer to as the high pull. I tell my clients to drive their elbow up as if they are elbowing someone taller then themselves. During this stage you want to remember, "Taming the Arc" which means you want to close the gap between the bell and your body. This arc should be narrower than a regular swing.
PUNCH- This is when you finish the movement. The bell is traveling along the "'Arc" in a high pull motion and now, all you have to do is spear or punch your arm to the sky. Remember, there is a slight bend in the elbow during the pull phase of the movement, until you straighten or punch your arm to the sky. (if your arm remains straight throughout the whole movement, then there is know way for you to punch the bell, which will result in the bell banging your arm.
I hope this helps all of you perform your snatches in the correct manner. Remember, if your not using proper form, please ask me or any RKC Instructor.
See you in Class.
Phil Scarito, RKC
