Hardstyle Snatch (RKC)

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Exercise Information

Kettlebell Snatch

The kettlebell snatch is an exercise where the weight is moved from below the hips to overhead in an explosive and ballistic movement that's uninterrupted.

There are many different kettlebell snatch variations with variables as follows, but certainly not limited to:

  • Height
    • Dead
    • Hang
  • Movement
    • Swing
    • Pendulum
    • Squat
  • Grip
    • Loose
    • Open palm
    • Waiters grip
    • Etc.

There is also the full and half snatch. The full snatch is where the kettlebell is snatched overhead and then dropped from overhead into the next rep. The half snatch is where the kettlebell is snatched overhead but then is lowered into a racking position from where it moves into the next rep.

Any Snatch

When you see Any Snatch programmed in a workout, it means that any variation of the snatch can be used. It's up to the athlete to decide what is best to use, a swinging or a squat movement, Hardstyle for speed or Sportstyle for endurance, and so on.

Speed/RPM/Tempo

The shortest path and fastest variation is the hang snatch. The longest and slowest is the pendulum snatch. The longest, but not slowest is the dead snatch.


RPM

Slow tempo:

20RPM for the Kettlebell Snatch which is a parent of this exercise.
Fast tempo:

32RPM for the Kettlebell Snatch which is a parent of this exercise.

Alternatives

Alternatives for this exercise are:

  1. Kettlebell Clean and Press
  2. Kettlebell Clean and Push Press
  3. Kettlebell Clean and Jerk

Common Mistake(s):

This information flows through from Kettlebell Snatch

  1. Chin to chest/neck flexion

    The chin is close to the chest during any hip hinge movement, for example, a swing, clean, or snatch performed with a hip hinge movement.

  2. Not pulling long enough (snatch)

    Not pulling long enough and transferring the work onto the arms or not being efficient.

  3. Straight arm on the drop from overhead in the snatch

    Straight arm on the drop form overhead in the snatch and the weight moves too far away from you. The further it moves away from the center of gravity the more resistance it provides.

  4. The heels are raised

    The heels are raised in the snatch, clean, or swing.

  5. The press-out happens too late in the snatch

    The press-out happens too late in the snatch. The hand insertion and taking control over the weight happens too late.

  6. Using a weight that’s too light for a ballistic/power exercise

    Using a weight that’s too light for a ballistic/power exercise.

Hardstyle Snatch (RKC)

  1. Corkscrew instead of door knock (RKC/SFG)

    Using the corkscrew during grip transition either up or down or both, instead of using the door knock.

  2. Not regripping during the clean or snatch

    Holding on tight or just not regripping during the clean or snatch which means not transitioning from a hook grip to a loose grip.

  3. Rotating the spine in a Hardstyle snatch

    Rotating the spine in a Hardstyle snatch.

  4. Stiff non-moving zombie arm

    The non-working arm is stiff and not moving along with the working arm.

  5. The press-out happens too late in the snatch

    The press-out happens too late in the snatch. The hand insertion and taking control over the weight happens too late.


Parent exercise: Kettlebell Snatch

This is a: Loaded Exercise Variation

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Form and Technique

This section explains the form and technique for the Hardstyle Snatch (RKC) exercise.

As a registered member you will be able to evaluate yourself against the technique and record any issues which you can then work on.

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Form

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