For more exercises like the High Pull-Snatch-Swing Switch, check out my Kettlebell Moves page!
- Back (all of it)
A “kettlebell complex” sequences one repetition of several different moves right after one another. The result is that you work a lot of different areas in a short time. Adding kettlebell complexes to your workout raises the intensity to a whole new level.
Make sure you choose a weight that you can do on your weakest move of the sequence.
High Pull-Snatch-Swing Switch
- Set your feet shoulder width or slightly wider with toes slightly pointed out.
- Scoot your butt back as if you’re going to sit on a stool, and grasp the handle. Keep your head up and eyes out in front of you.
- Swing the kettlebell back between your legs and, with one smooth motion, pop the hips forward and pull the kettlebell to the side of your head, leading with your elbow.
- Push the kettlebell back into the downswing as if you are punching something at chest height in front of you.
- As the downswing finishes, perform a snatch by whipping the kettlebell overhead. Do not pull the kettlebell overhead using your arm. Use your arm as a lever between the kettlebell and the force of your hip thrust. Snap your hips, and thrust your pelvis forward. It is fine if the inertia of the thrust lifts you off your heels so that you are on your toes momentarily. When the bell is approximately chest level, you will bend your elbow, dip under the kettlebell and get under the weight, and punch through straight overhead into a lockout position.
- After holding the kettlebell in a lockout position overhead for just a second, let it fall back between your legs, then pop the hips forward and swing the kettlebell in front of you. Release the bell as it enters zero gravity, the point at which its upward momentum has ceased and right before gravity begins to pull it back toward the ground.
- Grab the kettlebell with your other hand and repeat the series of movements on the other side.
Inhale during the upswings.
Keep your head up and don’t bend at the lower back.
Whether you are working this exercise for reps or for time, make sure you challenge yourself!