How To Perform Kettlebell Snatches

The Kettlebell Snatch is an advanced exercise that trains power, strengthens the glutes/hamstrings, and challenges the stability of the shoulder!

Level/Difficulty: Advanced

Muscle Group(s): legs, hips, core, arms

Equipment: kettlebell

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Hold weight in one hand, neutral spine, quickly extend hips to propel to weight over shoulder

Before starting:

Ensure that during the snatch, you extend your hips well without arching your lower back. The Kettlebell Swing should be mastered before attempting the Kettle bell Snatch.

1. Stand with feet hip width apart, and hold the kettlebell in front of your hips.

2. Swing the kettlebell between your thighs and hinge forward slightly to generate momentum.

3. Quickly thrust your hips forward to propel the kettlebell forward and stand tall.

4. Simultaneously use your elbow to draw the kettlebell upwards, and quickly "punch" the kettlebell towards the ceiling. Be strong in the core and don't hyperextend your back.

5. Bend your arm to lower the kettlebell/allow gravity to help you return to the start to repeat consecutive reps!

Lower the weight if you're unable to do this exercise with good form.