Exercise Tutorial: Kettlebell Snatch
Table of Contents
How to Do a Kettlebell Snatch
The Kettlebell Snatch can be a complex exercise to master! In this example, we will begin the Kettlebell Snatch by swinging it up into the air. You can also begin the Kettlebell Snatch with the kettlebell at shoulder height and pressing into the snatch.
Begin standing with your feet about shoulder-width apart.
With the kettlebell in one hand, begin to swing the kettlebell up as if you were performing a kettlebell swing. It is important to remember to hinge at the hips as you swing the kettlebell upwards.
Extend your available arm out towards the side to provide additional balance.
As the kettlebell comes up to about chest level, press the kettlebell straight up over the head. The kettlebell should wrap around the wrist as your arm extends, you should not be using your fingers. This is the snatch portion of the movement. The elbow should be fully extended and the kettlebell should be resting diagonally in the hand with the handle above the thumb and the bell facing behind you.
When you are performing the Kettlebell Snatch, it is important to keep your shoulders down and back, and to brace the abdomen. Remember to drive through the hips as this momentum will help you to extend your arm. This will help to prevent any injury and reinforce the proper movement pattern.
Kettlebell Snatch Muscles Worked
These are the muscles worked when you perform the Kettlebell Snatch:
Kettlebell Snatch Benefits
There are many benefits to including the Kettlebell Snatch in your exercise program. Not only is it a challenging movement pattern to master, but it is a great lower body workout. The glutes and hamstrings help to extend the hips, which is where the power is generated to swing the kettlebell.
As well, the Kettlebell Snatch is a great exercise to develop the shoulder girdle and increase power in the posterior chain. This comes from having to catch the kettlebell as its momentum is continuing upwards.
Finally, the Kettlebell Snatch can contribute to a building your aerobic capacity, without the impact on your joints that comes from traditional aerobic exercise because so many muscles are involved in the movement.
Kettlebell Snatch Variations
There are many different variations of the Kettlebell Snatch! Here are a few for you to try out:
Half-Knee One-Arm Kettlebell Snatch
Double Kettlebell Snatch
Lateral Step Kettlebell Snatch
Kettlebell High Pull
Half-Knee One-Arm Kettlebell Snatch
If the One-Arm Kettlebell Snatch is too challenging for you, you can learn the movement pattern from a half-kneeling stance. The kettlebell swing and snatch is the same, you are just down on one knee, with the other leg bent in front of you.
Double Kettlebell Snatch
The Double Kettlebell Snatch will help to build upper body strength but should only be attempted once you have completely mastered the single arm kettlebell snatch. The Double Kettlebell Snatch is performed almost the same as the Single Arm Kettlebell Snatch. The only difference is that when you are bringing the kettlebells down from the snatch, it is a much slower controlled movement. Your elbows will bend, and the kettlebells will come down to the outside of the wrists. Then, you will internally rotate your wrists and let the kettlebells swing down into the bottom of the swing as you hinge your hips back.
Lateral Step Kettlebell Snatch
This version of the Kettlebell Snatch incorporates a lateral step during the movement. As you swing the kettlebell down, you step the leg on the same side as the kettlebell out to the side. As you snatch upwards, you step that leg back in.
Kettlebell High Pull
The Kettlebell High Pull still involves the Kettlebell Swing, but there is no snatch. To perform this exercise, swing the kettlebell up to shoulder height. When the kettlebell reaches the shoulder height, pull it back horizontally towards the shoulder. Next, push the kettlebell back out and down into the swing. In the Kettlebell High Pull, your grip on the kettlebell never changes, it is always an overhand grip.
Kettlebell Snatch Test
The Kettlebell Snatch Test is a challenge that tests your ability to perform 100 Kettlebell Snatches in 5-minutes. The only way you will survive this challenge is to ensure that you have the proper technique! This is a great way to see if you truly have the proper Kettlebell Snatch technique, or if you have areas that you can improve on.
