This is the second take on the classic snatch. Lowering includes the following elements: dropping the kettlebell with the arm raised up with the interception of the bow, lifting the shoulder, tilting the torso, bending the legs and, at the end of lowering, moving the pelvis and knees slightly back.

Kettlebell lowering training can be carried out as a holistic, dissected or combined method. Given that lowering the kettlebell in a snatch, as well as lifting, is repeated the maximum number of times, much attention is paid to the technique of this technique, since any slightest mistake, repeated many times, leads to premature fatigue of certain muscles.

If the training in the technique of classical exercises began with a jerk, then those involved already have an idea about this technique, mastering the lowering of weights from the chest in the jerk in a full cycle. The only difference between lowering the kettlebell in a snatch is that the exercise is performed not from the chest, but with the arm raised up. All other movements are quite similar. Lowering is the main part of the technique, which is given special attention.

The best auxiliary exercises when learning to lower the kettlebell in a snatch are lifting the kettlebell (swing) to different heights: to the level of the belt, chest, head and above the head, as well as lowering from the chest. When lifting the weight to one or another height, do not hold it at the top, but immediately lower it to the starting position. The main attention here must be paid precisely to the correct lowering. At the moment when the weight is in the “dead center” above the head, the athlete is in a straight stance with a slightly bent arm raised up. Without stopping for a moment in this position, allow the kettlebell to fall freely down. When lowering (falling), the weight first pulls down the arm, shoulder (during the undermining, the shoulder rose), and immediately the torso bends, the legs bend and at the end of the lowering, the pelvis and knees are slightly retracted slightly back. All movements during lowering are performed together.

When lowering the weight, the athlete must strive, firstly, to lower it correctly and, secondly, to correctly take the starting position for the next lift. As you master the lowering of the kettlebell in a snatch to a high stance, you can gradually move to lowering to a lower one.

The lowering of the kettlebell in the snatch begins after dropping it from the raised arm after fixation. Dropping (dropping) is a constituent element of the reception, on which the correct execution of the main part – lowering. Learning to drop a kettlebell with a raised arm should begin with turning the body of the kettlebell around the forearm to the side (outward, when fixing at the top, the kettlebell was behind the forearm). Transferring (turning over) weights through the brush is a gross mistake. During the drop, you need to turn the kettlebell around the forearm, throw it a little forward, and immediately, grabbing the bow with a grip from above, raise your shoulder and stand up on your toes a little. The bow is intercepted at the level of the head, sometimes a little higher or a little lower.

The subsequent lowering is performed in a previously learned way: lowering the arm, shoulder, tilting the torso, bending the legs and slightly moving the pelvis and knees back if a high stance is taken. When lowering the kettlebell into a low rack (start), the pelvis and knees are not retracted.

Only with proper lowering can the athlete take the correct starting position and any stance (high, low) for the next snatch.

Rising on toes when lowering the kettlebell is not a mandatory element. By improving the snatch technique, many athletes get rid of this element, thereby freeing themselves from excessive tension in the leg muscles. Nevertheless, at the beginning of training, lifting on toes at the moment of dropping the kettlebell from above, as it were, does not allow the athlete to make one of the worst mistakes when lowering – premature tilt of the torso and bending of the legs.

Breath. Simultaneously with dropping and intercepting the bow – a quick breath. Lowering the weight and tilting the torso, exhale. The exhalation ends simultaneously with the end of the movement of the weight back – behind the knees.

Mistakes made by novice athletes when lowering the kettlebell in a snatch:

1. The back bends (hunches).

2. The arm is bent (the fall of the kettlebell is slowed down by the effort of the muscles of the arm).

3. Headband too deep.

4. The athlete does not tear off the hand from the bow when dropping the kettlebell from above.

5. Turning the weight over the brush.

6. The kettlebell is pushed too far forward when dropped from above.

7. Too late interception of the bow.

8. Too early torso slope.

9. Lowering the kettlebell vertically along the torso.

While fixing the technique of lowering the kettlebell in a snatch, both the coach and the athlete himself need to monitor the correct execution of each element of this technique no less than when lifting the kettlebell up.