One smooth pull from the floor to overhead lockout.
Punch through so the bell rolls around the wrist, don't let it flip over and bang your forearm.
The snatch takes the bell from a swing between your legs to a locked arm overhead in one motion, and it is the shoulder that has to punch through, receive the load and stabilise it at lockout rep after rep. Because it is one arm at a time, each shoulder earns its own overhead control while the free arm balances the swing. It earns its place as the classic kettlebell test of power and conditioning, ten minutes of snatches tells you everything about your engine.
Punch your hand up and through the handle as the bell rises so it rolls around your wrist instead of flipping over it. If you are still getting banged, you are pulling with the arm too long, let the hips finish and the hand spear through early.
The snatch is a swing that keeps going, the same hip snap drives the bell, but you guide it all the way to a one arm overhead lockout instead of stopping at chest height. Own heavy one arm swings first, then learn the punch through.
Start two sizes lighter than your swing bell. The overhead catch punishes sloppy technique, so build volume with a bell you can lock out crisply for sets of 5 to 10 per arm before sizing up.
