Functional Training Institute

Improving the Kettlebell Snatch Part 4: Pull & punch to lock out

Kettlebells are a great way to learn how to relax and move with momentum. We’ve all grown up being taught that we have to brace a lift, which isn’t wrong… but, kettlebells aren’t a max effort lift, they are a sub-loaded momentum based movement.

We can observe the gen pop struggle with this in the stiff, straight arm they may have braced as the bell travels overhead. Downside to this is we now have a circular weight path going up and over the head. We want to teach a near vertical weight path, close to the body and punch upwards towards the sky.

This will reduce the risk of people damaging their shoulder or lower back.

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