Kettlebell Snatch Technique Series Part 2: Preventing Blisters
Posted on | February 26, 2010 | 9 Comments
This 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 lockout.
If kettlebell is brought down improperly, it will remove much skin from your palm and cause much pain and discomfort.
On the other hand, if brought down properly, kettlebell will keep hands happy and in one piece.
So, how should you bring kettlebell down from lockout in snatch lift so that it does not rip skin off of your hand?
The key to happy hands during kettlebell snatches is proper transition of grip
- In lockout, lifter’s hand is pushed all the way through kettlebell handle
- As kettlebell is brought down, grip changes to hook grip (like during kettlebell swings)
So, how should we switch from having hand through kettlebell to hook grip?
- As the bell is falling down, relax your grip so that as the bell rotates there is 0 (zero) friction between hand and handle
- ‘Catch’ kettlebell roughly at chest level with hook grip
This way, you will avoid pinching skin by kettlebell handle and minimize friction between handle and hand.
Less friction between kettlebell handle and hand means less blistering and less pain (don’t worry, you will feel pain in other parts of your body).
Here is a demonstration of how this transition should be done:
Enjoy and let me know how it goes.
Feel free to leave your questions in comments below.
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9 Responses to “Kettlebell Snatch Technique Series Part 2: Preventing Blisters”
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February 26th, 2010 @ 8:38 am
Denis: Great video, especially the slow motion. I worked with Big John on trying to master this and it feels good with the right hand but my hook grip is really weak on the left hand so I still end up tearing up my hands. I’m committed to never using gloves, any tips on how to strengthen my hook grip, besides of course just training more with the bells and gradually building up the hook grip?
By the way, for your slow motion camera work I would highly recommend you invest in one of the newer Casio High Speed EXILIM cameras, the one I’ve use in my golf videos is now only about $220 and it does a real nice job at 210 frames per second. It’s not HD at that framerate but the slow motion is very smooth.
Here’s an example:
http://www.youtube.com/watch?v=zCWcHMccOps
I’ll try some kettlebell analysis with it. All sports related video should be shot with high speed cameras. The standard 29 fps or even 60 fps is just not adequate.
February 26th, 2010 @ 4:40 pm
Hey Nick,
This technique does work. I learned it as a boy in Russia and it kept my palms blister free for many years. It was always emphasized by my coach.
I’m glad that John is now teaching it so that you guys can benefit from this method too.
Thank you for the tip about the camera.
As far as building up hook grip strength, the best thing to do is swings.
February 26th, 2010 @ 10:09 pm
Denis this video is awesome for showing EXACTLY how to bring the bell down when you’re Snatching the kettlebell.
I once asked Valery Fedorenko about how to not get callouses and he showed me his hands and said do it like me and you’ll never have them. Seriously his hands looked like a baby’s skin. There wasn’t a callous on em.
You definitely do an amazing job in the video by really slowing down the movement a few times so you can clearly see what the exact technique is. Thanks!
Bob
February 26th, 2010 @ 11:06 pm
Bob,
Thank you for the feedback. Tell your friends
February 27th, 2010 @ 1:18 am
Thanks Denis,
I am training just the hard style snatches at the moment. Blistering is a problem. I didn’t even realise it was possible to use kettlebells without managing callouses and blisters. This will be key for me. I will start trying to implement this into my training.
Regards
Anthony
February 27th, 2010 @ 5:28 am
Hi Anthony,
Enjoy the blister free snatches
Hard style is great for beginners. It gives great foundation but there is a lot more to it.
This may be a great topic for another post.
February 27th, 2010 @ 7:18 am
Thanks for another brilliant video Denis
Have been trying this technique for a while, right hand is near enough there, left is catching up
But it is amazing how good it feels when done right.
Thanks again
March 2nd, 2010 @ 11:24 am
Good Job Dennis,
This is the way I have been teaching the down portion of the snatch.
I have a rule in my classes, no blisters pleez. We stop action to see how their technique looks on the way down.
Too many think bleeding hands are a badge of courage, when actually they are losing training time.
June 16th, 2010 @ 10:04 pm
oh my goodness i’m so glad i found this blog! my friend introduced me to kb’s oct 2009. I’m just now realizing the true importance of technique for saving my hands as i increase weight. one thing though, i think my go fit 16kg kb’s contribute to my callous/blister problem. The grip is manufactured with texture, and this little thing has become very vexing. I’m planning on sanding down the handles, however, so that might help…