If you like the kettlebell snatch then check out my Kettlebell Moves page for a lot more kettlebell exercises!
- Back (all of it)
As you can see, there’s quite a long list of things that get worked in this exercise. That’s because the kettlebell snatch is probably the best exercise that you can do with kettlebells. In addition to strength, this exercise develops explosive power and incredible endurance! Doing this exercise in high reps will shoot your metabolic rate through the roof and literally melt the fat right off!
Snatches are a difficult move to master, and you should first attain proficiency in the swing and the clean.
- 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 swinging motion, whip it 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 kettlebell 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.
- This punch through should be occurring by the time the bell is around head height. Doing the punch through too late will cause it to bang against your forearm. This is the most important part of the movement, because if you don’t do this correctly and the kettlebell bangs into your forearm, it will hurt like hell, cause severe bruising, or worse. This is why it is important to master the swing and the clean first. You can hurt yourself doing this move incorrectly, particularly if you are learning to do this with a heavy weight.
- Don’t be discouraged if you have difficulty performing this move correctly. It will take some practice. Consider wearing a wrist band over your forearm to absorb some of the force while learning this exercise.
- After holding the kettlebell in a lockout position overhead for just a second, let if fall back between your legs to either repeat the exercise or to set the kettlebell down. You may even lower the kettlebell to your shoulder, as if at the top of a clean, from the overhead lockout position as opposed to letting it fall (swing) back between your legs.
- Breathe in as you lock the kettlebell overhead and breathe out as it falls back between your legs. This high-endurance exercise will leave you feeling light headed if you do not ensure that you are breathing correctly.
Remember to keep your head up and don’t bend at the lower back!