Kettlebell Snatch Technique Series, Part 1: Undersquat
Posted on | February 18, 2010 | 16 Comments
Kettlebell snatch is one of my favorite lifts. It is also one of the more technical and challenging lifts to do correctly.
I get many questions about snatches and as a result I decided to write these series about Kettlebell Snatch technique.
This is Part 1 of the series. It deals entirely with using an ‘undersquat’ element in snatch.
So, undersquat: is it friend or enemy?
To make it a bit more clear, I will address the following questions:
- What is ‘undersquat’?
- What is the purpose of undersquat in kettlebell snatch lift?
- How is undersquat element used in snatch lift?
- What are the Pros and Cons of using the undersquat element?
- Why do some lifters use and some do not?
- Is undersquat for me?
What is ‘undersquat’ when applied to kettlebell snatches?
Undersquat is a dip performed as the bell is brought up into the lockout position. Here is a demonstration of a the undersquat as it is applied to kettlebell snatches:
What is the purpose of undersquat in kettlebell snatch lift?
The purpose of the undersquat is to make kettlebell snatch lift easier. Perhaps ‘easier’ is the wrong word but it will help you to get the kettlebell in the lockout position.
Using undersquat in snatches is very similar to using second dip in kettlebell jerks. Lifter ends up getting under the bell so the bell does not have to be lifted as high.
Similarly to jerks, when I snatch the bell, I can get under the bell by dipping (undersquat). Such strategy conserves energy and allows lifter to complete the snatch lift when he/she is unable to bring the bell high enough to lockout.
How is undersquat element used in snatch lift?
So how and when should I use the undersquat? All the time and on every rep? When I get tired? What is the proper use?
What are the Pros and Cons of using the undersquat element?
Pros
- Allows to complete the lift when lifter is extremely tired and is unable to bring kettlebell to proper hight
- Conserves overall energy
Cons
- Slows down the pace of the lift
- Puts more demand on legs muscles
Why do some lifters use ‘undersquat’ during snatch lift while others do not?
Some lifters are so strong, they have no need for the help of undersquat. These guys and gals can survive 10 minutes of snatches without ever needing to get under the bell.
Other lifters use this technique closer to the end of their competition set. A perfect example of this strategy is Jonny Benidze, Russian lifter who snatched 32kg bell 165 reps at the body weight of 60kg (roughly 120lb).
To see how Jonny uses the ‘undersquat’, watch the last 30 seconds of the clip below.
Is there a point to using ‘undersquat’ on every repetition? That largely depends on your fitness level, pace that you are going for and the kettlebell weight.
Is undersquat for me?
Undersquat should definitely be in your arsenal of strategies when it comes to snatches.
Try this technique, practice it.
Ask yourself whether this is a suitable strategy for you, given your
- fitness level
- flexibility
- lower back strength
- leg strength
If you feel like you are unable to bring the bell high enough to lockout, it may be a good time to use this technique.
Play with it, practice it, learn it and use it.
Good luck.
Let me know how it goes. Look forward to your comments and feedback.
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Comments
16 Responses to “Kettlebell Snatch Technique Series, Part 1: Undersquat”
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February 19th, 2010 @ 8:05 am
Great info Coach! Keep it coming!
Cheers
Laurence
February 19th, 2010 @ 11:02 am
Nice, I’m going to give that a go this morning. Also noticed how you basically keep your arm tight to your body during the snatch.
February 19th, 2010 @ 11:26 am
I was wathing Jonny do his set, the squat was pretty insane
February 19th, 2010 @ 2:02 pm
Thanks Coach
Will be trying this out and look forward to more in the series
February 19th, 2010 @ 3:18 pm
Laurence, thank you!
Part 2 will be all about how to bring kettlebell down without destroying your hand.
February 19th, 2010 @ 3:19 pm
Jerry,
Try it. As far as the arm goes, keep it relaxed. On the way down, let the bell ‘pull’ you down.
Let me know how it goes.
February 19th, 2010 @ 3:21 pm
Marko,
This is exactly why I posted the video of Jonny.
You can really see the difference in his technique/strategy when he gets to the end of his set.
February 19th, 2010 @ 3:25 pm
Craig,
Thank you for kind words. Part 2 is coming up.
February 19th, 2010 @ 4:29 pm
This was PERFECT Denis!!! Thank you so much and I’m really looking forward to the rest of the series.
Bob Garon
February 19th, 2010 @ 7:19 pm
Bob, thanks man! Part 2 will all about how to bring kettlebell down without ripping your hands.
I also look forward to teaching Chicago workshop at your facility. Looking forward to it!
February 19th, 2010 @ 8:08 pm
I worked out with Denis for over 2 years and had a great time. Now I work out at a local gym and when ever I have hip or back problems I go to the kettlebells and do a series of snatches. Each time I have found it re-aligns my back and hips…stopping the pain. I would still be working with Denis but now I have the opportinity to work out with my son and that is special. I take what I learned from Denis and apply it on a regular bases.
Adam Piper
February 19th, 2010 @ 9:03 pm
Adam,
So glad to know that you are still snatching those kettlebells. Awesomeness!
Enjoy time with your son, I can’t wait to start working out with my son.
February 19th, 2010 @ 11:53 pm
I can’t wait to have you here and experience your coaching. It doesn’t get much better than your class of instruction.
I’m working on getting some participants. I think a couple of my clients will do it too.
February 26th, 2010 @ 3:56 am
[...] is part 2 of Kettlebell Snatch Technique Series (read Part 1: Undersquat). Today I’d like to address a very common question: how to bring kettlebell down from [...]
February 26th, 2010 @ 8:25 am
Too bad the counter stopped working about halfway through Johnny’s set. His athleticism toward the end of that 10 minute set was amazing, he practically dropped his ass to the ground to get under that bell.
Looking forward to part 2 of this series Denis. I’m curious when you say that whether you should use it is dependent on issues like flexibility and low back strength. Should less flexible people be more inclined or less inclined to try this method? What if you have a history of low back problems from sitting at a desk all day?
February 26th, 2010 @ 4:48 pm
Nick,
If you are not flexible and/or have lower back problems, ‘undersquat’ movement will be a challenge to do.
If you have history of lower back problems you should be very careful.
First you need to address with the lower back issue. Postural therapy, massage or chiropractic should all help.
Kettlebell training will also do wonders for back strength and flexibility but you must be very careful to not to overdo it.