Kettlebell Snatch

Body region

• Legs
• Glutes
• Back
• Shoulders

Muscles

Main

• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Deltoid
• Trapezius
• Latissimus Dorsi
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Triceps

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis
• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus

Equipment

• Kettlebell

Technique

1. Stand with a kettlebell on the floor a little in front of you, hinge at the hips and grip the handle with one hand.
2. Hike the bell back between your legs, then drive the hips forward and keep the bell close as it floats upward.
3. As the bell passes your chest, punch the hand through the handle so it flips over and lands softly on the back of your forearm overhead.
4. Stand tall with the arm locked and the bell resting overhead for a moment.
5. Bring the bell back down the same path, letting it swing between the legs, and repeat. Switch hands after the set.

Cues

• The power comes from the hips; the arm guides the bell.
• Punch through at the top so the bell does not slam your wrist.
• Learn the swing and the clean first, and start light.

Common mistakes

• Pulling the bell up with the arm so it loops wide.
• Letting the bell flip hard onto the forearm.
• Leaning back and arching the lower back overhead.
• Rounding the back when the bell swings down.

Variations

• Kettlebell Double Snatch

Alternatives

• Kettlebell Swing
• Dumbbell Snatch
• Kettlebell Clean