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 Kettlebell Snatch#
- 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 (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Front delts (Anterior Deltoid)
- Secondary: Quads (Quadriceps Femoris), Traps (Trapezius), Abs (Rectus Abdominis), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Lower back (Erector Spinae)
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.
