Kettlebell Snatch

Quote: "Notice that the stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind." - Bruce Lee

The kettlebell snatch is another kettlebell exercise that is very dynamic and affects the thighs, hamstrings, back and shoulders.  We recommend that you get proficient at doing the swing and the high pull before you attempt to do the snatch.  These two exercises will help you develop the technique, strength and conditioning required to do the snatch.  The key to doing this exercise lies in the use of the hip hinge motion.

How to do the Kettlebell Snatch.

The great thing about doing the kettlebell snatch is that it improves your appearance, strength and cardiovascular endurance in a short period of time.  If you want to improve the tone and appearance in your legs, butt, back and shoulders, then learning to do the snatch is a vital ingredient to your success.

Benefits of Kettlebell Snatches

Doing the kettlebell snatch will give health and performance benefits regardless of age, and physical condition.

Health Related Benefits:

  • Combines strength, flexibility, power and cardiovascular training in one exercise.
  • Develop functional strength in the posterior chain in a short period of time.
  • Gives you the lean, natural and fit look.
  • Increases your metabolic rate so that you will burn more calories and burn that body fat.

Performance Related Benefits:

  • Improved range of motion.
  • Improves your performance in traditional strength exercises like the squat, bench press, deadlift and the power clean.
  • Develops explosive power that is beneficial to track and field athletes, football players and MMA athletes.
  • Enhances cardiovascular conditioning.
  • Improves shoulder stability.

How to do the Kettlebell Snatch

  • Grab the kettlebell in one hand, maintain a stance just over shoulder width, have the thumb of your hand holding the kettlebell pointed towards your inner thigh.
  • Engage your core, keep your shoulder blades down and back and keep your back flat.
  • Breathe in through the nose, perform a hip hinge motion, and use the hips to drive the kettlebell forward.
  • Breathe out as the kettlebell is driven forward at chin height, tense your abdominals and glutes at the top of the rep.
  • Let gravity move the kettlebell back towards your groin and inner thigh area.
  • As the kettlebell touches your inner thigh perform a hip hinge motion.
  • Repeat the same actions above to perform another repetition.

Kettlebell Snatch Dos

  • Engage your core.
  • Keep your back flat and shoulder blades down and back.
  • Use a hip hinge motion.
  • Tense abdominals and glutes at the top of the movement.

Kettlebell Snatch Don’ts

  • Rounding of the back.
  • Hyperextending the neck.
  • Using a squatting motion.
  • Performing a hip hinge motion before the kettlebell makes contact with your inner thigh.
  • Using the arms and shoulders to control and power the movement of the kettlebell.
Join Our Newsletter
Join over 3.000 visitors who are receiving our newsletter and learn how to lose weight manage stress and become a better person.
We hate spam. Your email address will not be sold or shared with anyone else.