How To Do Kettlebell Snatch To Reverse Lunges

The Kettlebell Snatch is a tough and challenging exercise that works the entire trunk, hips, and shoulders, and requires great technique! Working with a lighter weight may be best to start as it should feel comfortable before going heavier.

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:
Extend hips to propel to weight over shoulder, step back into reverse lunge

Before starting:

Be sure to use a weight that is not too heavy.

1. To start, ensure you are comfortable with hinging at the hips. Hinge forward and grab the kettlebell.

2. Swing the kettlebell between the legs, and quickly extend the hips using the glutes to propel the kettlebell forward and high enough to prepare the snatch.

3. Once the kettlebell approaches overhead, quickly "punch" the kettlebell towards the ceiling.

4. Once the kettlebell is overhead, ensure proper balance and perform a reverse lunge (if you're holding the kettlebell in your right hand, your right leg should stride backwards, with your left leg as the stance/lunging leg).

5. Return to the start and repeat for your desired reps.

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