Video 3 focuses on a technique overview of the snatch drop, with drills at the finish to practice single arm swings, half punches, full punches and the drop. This video put the up and down phases together.

Duration: 8 minutes

Equipment Recommendations: x1 kettlebell you can press overhead for five reps

Video Type: instruction, drills and optional "homework" aka movement drills to practice before watching Video 4.

*When practicing the punch and drop, it's highly recommended that you film yourself from the side and front, in real time and in slow motion. Compare your videos with the technique cues and slow motion segments included in Video 3.

**The drop phase can be tricky: once you are comfortable trying, it is okay to move down on bell weight size to practice the DROP ONLY, then move up to your comfortable bell size when putting together the punch and drop.