Yesterday I worked on speed with 18-20kg Snatch – that means 20-22rpm. I find that increasing my speed with the lighter bells (and being able to sustain that rpm for 3+ minutes) is greatly improving my technique efficiency and grip endurance.
Here are my tips for increasing speed and efficiency of the Snatch technique:
1. Weight shift. Lean back and away from the kettlebell as it drops, lean forward to counter the backswing, and on the upswing quickly shift your weight back under the bell as it lands overhead.
2. Drop the bell into your fingertips, not the palm of your hand.
3. Use your legs to scoop the bell on the upswing; this requires you to wait a bit longer while the bell swings out in front of you before you pull it upward.
Questions? Send me a message or email me firstname.lastname@example.org.