Kettlebell Snatch
KBStrength
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The kettlebell snatch is a dynamic, explosive strength exercise that involves swinging a kettlebell from the ground to overhead in one fluid motion, building power and coordination. It primarily targets the glutes and back, while engaging the shoulders, core, and legs for full-body involvement. Ideal for athletes and strength trainees seeking to improve ballistic power and conditioning, it requires only a kettlebell and emphasizes proper hip drive and lockout form.
How to Perform Kettlebell Snatch
- 1Stand with feet shoulder-width apart, kettlebell on the floor between your feet, handle aligned with your mid-foot.
- 2Hinge at hips, bend knees slightly, grip kettlebell with one hand (palm facing you), keep back flat and chest up.
- 3Engage core, look forward, position free hand on hip or out for balance.
- 4Inhale deeply, then explosively drive hips forward and upward while shrugging shoulder to initiate the pull.
- 5Pull kettlebell vertically with straight arm, using hip thrust to propel it overhead in one fluid motion.
- 6Exhale sharply as you punch hand through kettlebell, locking elbow overhead with arm straight.
- 7Rotate palm to face forward at top, actively press kettlebell overhead, stand tall with glutes and core tight.
- 8Reverse motion controlled: lower kettlebell to rack position on shoulder, then to floor.
- 9Key form tips: Keep bar path vertical—avoid leaning back; use legs and hips, not arms, for power; maintain neutral spine throughout. Common mistakes: jerking with arm only, incomplete lockout, or rounding back during pull.
