Stand with your arm extended overhead (without the kettlebell) in the perfect lockout of the kettlebell snatch. The opposite hand is held palm up at belt level under the overhead arm. Now, bring the overhead arm down to give yourself a low five.
Perform the drill slowly at first, and don’t think of what the kettlebell will be doing; think of giving yourself a low five as you pick up the pace of the low five, aiming to have that satisfying loud hand clap. After a couple of good low fives, you can now play the “too slow” portion of the sequence on yourself. As you bring the overhead arm down to give the low five, you will, at the last second, quickly get the waiting hand out of the way, dropping into the hinge of the snatch and extending the arm back into the hike so it is high in the triangle and has good same side inner thigh and forearm contact. Repeat this several times.
Now grab a light kettlebell and perform the last part of the low five drill with the kettlebell. It goes without saying that your free hand is not needed for this.
A couple of things to note on the low five drill. First, you will not cast your arm out away from you to drop it down for the low five. Instead, you will pull the arm down, leading with the elbow. Next, you should note that just dropping the arm created enough momentum for a loud clap. Finally, when you wait until the last second to get out of the way and sit into the hinge, the arm naturally straightens into the bottom position. The kinesthetic (feeling) and auditory reinforcement in this drill are powerful.
An old trick used in a new way to improve the drop of the kettlebell snatch.
Learn much more about the snatch in the SPEED METAL online course with Derek Toshner.
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