Kettlebell Snatch

Description

The kettlebell snatch is an explosive single-arm lift where you swing a kettlebell from between your legs up to a locked-out overhead position in one continuous motion. It is a foundational kettlebell exercise that builds total-body power, conditioning, and the snatch is a tested event in kettlebell sport.

Muscle Group

Back, Glutes, Hamstrings, Shoulders

Equipment Required

Kettlebell

Kettlebell Snatch Instructions

Place a kettlebell on the floor between your feet, slightly in front of your toes. Stand with feet shoulder-width apart.
Hinge down and grip the kettlebell handle with one hand using an overhand grip. The other arm extends out for balance.
Set your back flat and chest tall. Brace your core.
Hike the kettlebell back between your legs (like the start of a swing).
Explosively snap your hips forward and pull the kettlebell up by driving with your hips. As the kettlebell rises, pull your elbow high.
As the kettlebell passes face height, rotate your wrist and “punch” your hand through to catch the bell on the back of your forearm with the arm locked out overhead.
The smooth wrist transition prevents the bell from slamming into your forearm. The bell should land softly on the back of your hand.
Lower the bell under control by guiding it back down between your legs. Repeat for the desired number of reps. Switch arms.