Develop vertical explosiveness, speed, power, endurance, shoulder flexibility/ stability, and balance with one lift. The snatch and more specifically the kettlebell single arm snatch is one source for tremendous strength and athletic development. This complex movement will engage your trunk, grip, shoulders, and hips like few other exercises can. Whether training for sport or general fitness, the snatch provides a continual challenge that will help you reach just about any training goal.
Heavier single arm kettlebell snatches can be used for ursurpassed increases of vertical power, and lighter kettlebells with increased reps will challenge your cardiovascular system and increase endurance like nothing else.
The kettlebell snatch is one of the foundational exercises of kettlebell training, and is the most advanced. If you are just beginning to work w/ kettlebells or it is your first attempt at a heavier bell make sure and master the swing and clean and jerk first. As your confidence builds, then graduate to the high pull. This progression will ensure your success for that first attempt by improving power transfer and engaging the CNS to fire efficiently and effectively.
Below is a clip of me attempting a PR with the 97lb kettlebell. I began with my non-dominant left hand and transitioned to my right hand running out of gas shortly thereafter.
Focusing a phase of your training on this lift is a great way to increase power, athleticism, and endurance. The stability and balance developed will ready you for a world of challenges imposed from collision sports and aid in injury prevention.