An explosive single-arm kettlebell snatch that drives the weight from between your legs to a locked overhead position, primarily developing shoulder strength and stability.
How to do the Snatch (Kettlebell)#
- Stand with feet hip-width, hinge at the hips and grip the kettlebell with one hand, letting it hang between your legs.
- Swing the kettlebell back between your knees to load the hips while keeping a flat back and tight core.
- Explode through your hips and drive the kettlebell upward, letting momentum lift the bell rather than pulling with your arm.
- As the kettlebell rises, punch your hand up to lock your arm straight overhead and finish with the shoulder packed.
- Reverse the motion under control by guiding the kettlebell down to the front of your body and back between your legs for the next rep.
Muscles worked#
- Primary: Glutes, Hamstrings, Front delts
- Secondary: Quads, Traps, Abs, Forearms, Lower back
Common mistakes#
- Using the arm to lift instead of generating power from the hips.
- Letting the elbow stay bent at lockout instead of finishing with a straight arm.
- Overextending the lower back at the overhead position.
- Allowing the kettlebell to crash onto the forearm instead of controlling the descent.
