Kettlebell Snatch

Also known as: One-Arm Kettlebell Snatch, KB Snatch

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Body Part: Legs

Description

The kettlebell snatch is a one-arm ballistic lift that takes the bell from a backswing between your legs to lockout overhead in one continuous movement. A hard hip drive does most of the work while the arm guides the bell close to your body. It trains the glutes, hamstrings, back and shoulders and builds power and conditioning.

How to Perform

Stand with your feet about shoulder-width apart and the kettlebell on the floor a short step in front of you.
Hinge at the hips with a flat back, grip the handle with one hand and hike the kettlebell back between your legs.
Drive your hips forward and stand up hard so the kettlebell floats up close to your body.
As it rises, let your elbow bend and travel up, then punch your hand through the handle at head height so the bell rolls onto the back of your forearm.
Lock out with your arm straight overhead, biceps by your ear, wrist straight and the bell over your shoulder.
Hold for a moment with your ribs down and glutes tight, keeping the free arm relaxed at your side.
Let the bell fall in front of you, close to your body, and hinge only when it reaches your hips, swinging it back between your legs.
Go straight into the next rep, finish the set, then switch arms.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Learn the one-arm swing and the high pull first, then combine them into the snatch.
Pick a kettlebell you can lock out overhead without having to press it up at the end.
Exhale sharply as your hips snap forward and breathe in as the bell drops.
Keep your grip relaxed in the fingers on the way up and down and squeeze only at the top to spare the skin on your palm.
At the top, pull your shoulder down and away from your ear.
Clear the space around and above you before the set.

Common Mistakes

Squatting the kettlebell down instead of hinging at the hips.
Lifting the bell with your arm instead of driving it up with the hips.
Swinging the bell out in a wide arc instead of keeping it close to your body.
Letting the bell flip over and bang into your forearm at the top.
Finishing with a bent elbow or with the bell in front of your head instead of over your shoulder.
Bending the wrist back under the bell at lockout.
Leaning back and arching the lower back at the top.
Rounding your back in the backswing.