Rise to the semi-saddle. Compared to the clean and jerk, the snatch is technically a more difficult exercise. However, since most of its components have a structural commonality with the components of previously studied techniques (lifting weights on the chest, lowering from the chest), mastering the snatch technique will not be very difficult. The classic jerk exercise consists of two main techniques: lifting the kettlebell up – to a full straight arm – and lowering it to its original position (main start).

In the first technique, the main movement is the rise to the semi-squat. The constituent elements include: a preliminary start, a preliminary swing, a semi-squat with simultaneous straightening of the arm at the top and straightening of the legs (standing up) with subsequent fixation of the kettlebell at the top on a straight arm. When teaching the main movement – lifting up on a straight arm – you should constantly pay attention to the fact that the lift is performed by the total effort of the legs, back and shoulder. This element is performed quickly, bitingly and naturally.

When mastering the main part (phase) of the snatch, already known auxiliary exercises are used: lifting the kettlebell from the hang to the level of the belt and chest (jerk swings), lifting one kettlebell to the chest, lowering the kettlebell from the chest.

Almost all of these movements, sometimes in a slightly modified form, are also applied to the snatch.

So, in the preliminary start for a snatch, the lowered shoulder of the hand holding the kettlebell can be considered a distinctive moment. All other parts of the athlete’s body remain in the same position as when lifting two kettlebells to the chest. This position of the shoulder is also maintained when swinging the kettlebell back – behind the knees (in the main start).

Having accepted the main start, without stopping for a moment, simultaneously with the beginning of the movement of the kettlebell in the opposite direction (forward), as if ahead of it (the kettlebell), you need to quickly move the pelvis and knees a little forward (at the end of the swing, the pelvis and knees were laid back a little). At this moment, the most convenient and advantageous position of all parts of the athlete’s body was created for applying the final effort when lifting the kettlebell to the desired height. Using this position, the athlete, without unnecessary stress, straightens his legs and torso bitingly, raises the shoulder of the arm holding the kettlebell.

At this moment of lifting, special attention should be paid to the position of the following parts of the body: the arm should be straight, the elbow is closer to the body, the legs and torso are completely straightened, the shoulder is raised and slightly laid back, the free hand is in a natural position and does not touch other parts of the body. The arm of the kettlebell is deployed at an angle forward (in the position of the main start, the line of the arm was parallel to the line of placement of the feet).

Lifting up on toes in a pull-up is used mainly at the beginning of snatch training. This additional movement in this case contributes to the full and vigorous extension of the legs and torso in the lift. With the maximum number of repetitions in a snatch, getting up on your toes is considered uneconomical, since a large number of leg muscles are included in the work, therefore it is used in rare cases.

Both when lifting and lowering the kettlebell, standing on your toes is not considered a mandatory element and is not considered a mistake.

After undermining the weight by inertia continues to move up. At this time, the relaxed arm bends slightly at the elbow and, as it were, accompanies the upward movement of the kettlebell. The bow of the kettlebell continues to unfold. At the moment when the kettlebell is raised above the head, the line of the bow (this is very important) is directed almost vertically (angled up). The upper corner is slightly shifted to the side (outwards). This is the most convenient position of the bow for provoking the brush inward, i.e., for resting the base of the palm on its inner surface. At this moment, the brush is pushed inside the arch, the arm is straightened and the legs are slightly bent (semi-squat). Straightening the arms and bending the legs at the knees ends at the same time. The legs are straightened. The kettlebell turns slightly around the forearm and is fixed at the top on a straight arm.

Possible errors when performing a dash at the beginning of mastering:

1. The back is bent (hunched) in the starting position and during the ascent (the worst mistake).

2. Premature bending of the arm.

3. Headband too deep.

4. Incomplete straightening of the legs and torso in undermining.

5. Premature or belated detonation.

6. The lift is performed only with the back or only with the arm.

7. Incorrect removal of the bow of the kettlebell in front of the milling of the brush.

In the process of fixing and improving the technique, attention should be paid to correcting errors and correcting them along with the reasons for their occurrence. In the future, it will be much more difficult to correct an already fixed incorrect skill when performing a particular exercise.

Breath. While straightening the legs and torso when lifting – inhale. The inhalation ends simultaneously with the end of the lift (straightening of the torso contributes to a full inhalation). Performing a semi-squat and straightening the arm at the top – exhale. When the kettlebell is held at the top, breathing is natural.

When teaching breathing, special attention is paid to the combination of movements with breathing and the naturalness of breathing. This is possible only if the snatch technique is well enough mastered, the “extra” muscles are maximally relaxed, and if the athlete has mastered the ability to combine movements with breathing.

When performing a snatch with a large number of repetitions ( lifts), you should not prematurely start taking deep breaths, as well as additional breath cycles during short delays. This leads to discomfort in the head due to oversaturation of the blood with oxygen.

The depth and number of breathing cycles should correspond to the physical load and the body’s need for oxygen at one time or another during the exercise “to failure”.