To do this, use an ordinary weight, having a weight of one pood. The sports equipment should be lifted in one movement from the initial position “arm extended down” to the final position – “arm extended upward”. The exercise is performed alternately in two ways:

• Method number 1: The sports equipment should be pulled up from the floor, dispersing it in a vertical straight line, using the strength of the legs, arms and back for this.
• Method number 2: This method consists in preliminary raising the sports equipment to the level of the thigh, straightening the legs. After that, the kettlebell swings back and forth between the legs and, at a strong reach, rises on an arm straightened upwards.

If you try both methods, you will immediately realize that the second makes the task much easier. These exercises allow you to understand the benefits of rocking a sports equipment. However, even after the athlete understands all the benefits, the weight should not be put aside. In the future, it is necessary to feel the benefits of not only buildup, but also directly tamping.

The kettlebell can be easily swung only with the power of the arms, without using tapping for this. To do this, you need to start the projectile between the legs with your hand, but throw it away not due to the swing amplitude, but with the help of a sharp straightening or even arching of the body. It is very important when performing this exercise to ensure that the hand is not deep down. In simple terms, the sports equipment should be wound between the legs in such a way that the hand is pressed to the groin with the inside of the wrist.

Mastering the Snatch

When mastering the technique of performing a snatch of the barbell, you should pay attention to some features. The first of these is the grip. In ordinary life, most people grasp objects with their fingers so that the thumb is above the index and middle fingers. When gripping the neck of the bar, the index and middle fingers are located above the thumb, as if closing it. In this regard, it will be interesting to note that a similar grip was used by Mongolian archers.

This grip is called the "lock" and allows you to hold the scrolling neck much more securely than with a conventional grip. At the same time, it should be noted that the load on the fingers with the “lock” grip increases significantly and it is necessary to constantly develop the fingers and their joints in order to accustom them to high loads. Proper training consists not only in the load on the muscles itself, but also in proper rest. For this reason, you can use straps, thanks to which the load from the fingers is almost completely removed.

In this regard, attention should be paid to the features of the straps.:

1. The webbing should be made of a cotton belt 2 to 2.5 millimeters thick, 2.5 to 3 centimeters wide and 40 centimeters long.
2. The ends of the webbing should be neatly connected with a triangle-shaped seam with a strong thread.
3. If you do not sew the ends of the straps, you will have to spend a lot of time preparing each time before doing the exercises.

The development of the snatch technique should be continued without preliminary swinging of the projectile, but at the same time using a sharp knockout due to a groin strike. The movement of the bar should begin at the level of the knee joints, so that before knocking out the knees were brought under the bar. And in the final phase of the movement, it should be ensured that during the tamping, the legs are bent at the knee joints, and a sharp bouncing occurs.

It should be remembered that this exercise is the most difficult in weightlifting. More precisely, the most difficult to master. To simplify mastering the technique of performing a snatch, the whole process should be divided into two stages. In the first phase, it is necessary to learn how to get the knee joints under the bar, and in the second phase, to combine the bringing of the knee joints with the hitting of a sports equipment, a sharp bounce. This should be done at the initial stage of training without lifting the projectile up on outstretched arms.

Snatch technique

We perform the exercise in this order:

• First you need to master the lifting of the barbell from the following position: arms and back are straight, legs are bent at the knee joints by 120 degrees, and the projection of the shoulders on the floor should be 15-2 centimeters ahead of the bar.
• Then it is necessary to move the projectile along the upper surface of the thigh on straight arms. At the same time, it is necessary to ensure that the legs do not unbend, but on the contrary, the angle of their bends increases by 10 degrees.

After mastering this movement, you can proceed to lifting the projectile from the level below the knee joints. The starting position is similar to the previous one. The projectile should be raised, straightening the legs just above the knees for this, which should then be brought under the bar, and knocked out with a jump.

In this case, it should be ensured that the knees do not get divorced at the moment the projectile passes near them. The projectile should not move in a straight line, but along the maximum possible S-shaped trajectory. This provides additional acceleration of the boom. The athlete should be trained in this particular movement, and not lifting the bar in a straight line, since this is a very simple movement (lifting in a straight line), but not at all effective.

You can learn more about the rules for performing a barbell snatch in this video: