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Kettlebell The benefits of snatches over swings

TomP30

Level 1 Valued Member
Apologies if this reads as an uninformed question from a newb, but what do you guys believe to be the benefits of snatches over swings?
 

Anna C

Level 9 Valued Member
Team Leader Certified Instructor
Elite Certified Instructor
Sinister
Yes, a great summary in the article quoted:

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One note regarding an "update" to the article is that these days, StrongFirst teaches the snatch a little differently than in years past, and now considers it a "clean that ends up overhead" instead of a "swing that ends up overhead."
 

Anna C

Level 9 Valued Member
Team Leader Certified Instructor
Elite Certified Instructor
Sinister
Pavel's discussion of the snatch in Q&D seems to paint it in a more favorable light than does the referenced article.
Q&D is focused on the energy systems development, with all the other benefits coming along for the ride.

The article is focused on the other benefits, with the energy systems development coming along for the ride.

The snatch is a more precise tool for energy systems development work. The swing is a more blunt object to be used for that purpose. The swing is more idiot-proof, in that regard. You just do the work, and things happen. But the snatch, in the hands of a master practitioner, can be used to more masterfully carve into the areas one is seeking to develop.
 

BJJ Shawn

Level 6 Valued Member
I can’t remember where I saw it, but just recently I read a short article from Pavel that listed another benefit of snatches that you can continue to work on power with a lighter weight than with swings do if you don’t have access to heavier bells that may dictate which one you choose.
 

Ege

Level 5 Valued Member
Apologies if this reads as an uninformed question from a newb, but what do you guys believe to be the benefits of snatches over swings?
Hi;

If you are new to hardstyle KB swing; it is a move that takes time to polish; and I think, one should not jump to Snatch training before reaching out to a certain level of expertise in KB hardstyle.

Again, everyone is different, my over head shoulder mobility is so pathetic ( there is some improvement after months of dedicated work) snatch looks impossible to me w good form.

Though I have to admit that, when I first encountered the SF world, I went to my gym, and happily did snatches, thinking that I can do them. But once I deep dive in to details of the forms of exercises I have started to like to learning path for the best form possible for me.

Hope this makes sense.
 

Ege

Level 5 Valued Member
Hi;

If you are new to hardstyle KB swing; it is a move that takes time to polish; and I think, one should not jump to Snatch training before reaching out to a certain level of expertise in KB hardstyle.

Again, everyone is different, my over head shoulder mobility is so pathetic ( there is some improvement after months of dedicated work) snatch looks impossible to me w good form.

Though I have to admit that, when I first encountered the SF world, I went to my gym, and happily did snatches, thinking that I can do them. But once I deep dive in to details of the forms of exercises I have started to like to learning path for the best form possible for me.

Hope this makes sense.
Just to make it a bit more clear; 3 months ago, I thought I was swinging 16 kg one handed.

Fast forward today, I am at about 800 “naked” hinges, I plan to use SF KB fundamental’s hinge, deadlift, 2 H Swing, 1 H swing drills 1000 times each before I start S&S.

The naked hinges, improved my hip mobility and my hinge depth improved a lot as a stiff person. It is a small difference but I believe will give me a lot of benefits for future.
 

mightstone2k

Level 6 Valued Member
I can’t remember where I saw it, but just recently I read a short article from Pavel that listed another benefit of snatches that you can continue to work on power with a lighter weight than with swings do if you don’t have access to heavier bells that may dictate which one you choose.
This is a big perk when traveling. I can do a snatch session in most gyms, because if they have kettlebells, they have a 24kg or 50lb ‘bell. Finding a 32+kg bell for swings is harder.
 

Ryan T

Level 6 Valued Member
Certified Instructor
Another hat tip to Q&D is, not only does it provide parameters for 2hsw/pushup and snatch only protocols but also ways to combine them weekly via random dice rolls. Still working energy systems and varying the stimulus.

From a more A+A perspective, I'm a huge fan of repeats of heavy snatches with heavier 2hsw.

Don't be afraid of periodization or cycling. The deep 6 is a great toolkit. Depending on your life and goals, different tools used a different times will keep things fresh and interesting and move the needle of certain attributes of physical development. As strength is sticky and there's almost a ballistic component to training, you raise the baseline of certain areas and maintain progress in others.

Life long pursuit...
 

Kev

Level 6 Valued Member
They are both awesome. 1 arm swings are used by a lot of lifters to supplement their snatch training. A lot of snatching can turn your hands to hamburger so they will factor in 1 arm swings instead. There’s a whole valsalva element to the snatch too which folk a lot smarter than me could explain better on here. Edit I just wound up 8 weeks of The King Size killer snatch program and thoroughly fell in love with the snatch again. I described it as “pure animal fury” and that’s what it is. Never tore a callous the whole time and along with thrice weekly running it took a tonne of beef off of me.
 
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Ege

Level 5 Valued Member
Another hat tip to Q&D is, not only does it provide parameters for 2hsw/pushup and snatch only protocols but also ways to combine them weekly via random dice rolls. Still working energy systems and varying the stimulus.

From a more A+A perspective, I'm a huge fan of repeats of heavy snatches with heavier 2hsw.

Don't be afraid of periodization or cycling. The deep 6 is a great toolkit. Depending on your life and goals, different tools used a different times will keep things fresh and interesting and move the needle of certain attributes of physical development. As strength is sticky and there's almost a ballistic component to training, you raise the baseline of certain areas and maintain progress in others.

Life long pursuit...
Hi Ryan;

What is deep six?

Best;

Ege
 

mar2safety

Level 5 Valued Member
Just pointing out that the list in the article is not completely comprehensive for someone looking to choose between the two.
I like both. But if I had to choose, I'd go with snatch. I feel that A+A style snatches cover a lot of bases, given you're using an adequately heavy bell. But why choose between the two?
I like to snatch several times a week, but when my hands are needing a break, 2 hand heavy swings are just what the doctor ordered. You can use a much heavier load and concentrate on the hip snap, while not worrying about grip being a limiting factor.
 

Gypsyplumber

Level 6 Valued Member
Systemically snatches take more out of you. I feel it good the day after a heavy snatch session. Hungry, more tired, my biceps and hands are normally a bit fatigued….when I do swings I feel great. Depending on your lifestyle that’s something that could play a role. The cool thing about QD is that you can vary it up as you like one day snatches the next swings.
 

guardian7

Level 6 Valued Member
Yes, a great summary in the article quoted:

View attachment 18182

One note regarding an "update" to the article is that these days, StrongFirst teaches the snatch a little differently than in years past, and now considers it a "clean that ends up overhead" instead of a "swing that ends up overhead."

I think this article is missing the issue of recovery, especially for us over 50. One can do swings daily but snatches take more out of you. Some programs offer an option of swings and then once a week snatch going right back to RoP for a reason.

The regression that worked best for me was the high pull. I am certainly not an expert here but a snatch is a high pull that gets punched through and ends up in a snatch was a more helpful cue for me.
 

mvikred

Level 5 Valued Member
Certified Instructor
Personally I gravitated to snatch because it was cooler, but over time I realised that one needs a mix of both. Infact the ETK gives a good layout. Two days of swings with a heavier bell and 1 day of snatches. I think that’s a good balance. Of course one can also do 3 days of snatches but if it’s too much for the body to take this mix should work. Infact preparing for my snatch test, I did a decent bit of double kettlebell swings and heavy single arm swings, to develop a lot of the hip drive for the snatch. In fact one of the template that Aleks shared recently in one of the articles was similar to the approach above.
 
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