Kettlebell Snatch > Exercises > Kettlebell > Exercise

Kettlebell Snatch



Stand behind kettlebell with feet slightly wider apart than shoulder width. Bend over at hip with knees bent and back straight. Extend arm downward and grasp kettlebell handle with overhand grip. Lift kettlebell off of floor and pull forearm against inner thighs while keeping hips and knees bent with low back taut.


Drive hips forward, torso upright, and knees straight so kettlebell is pushed forward and upward. As kettlebell begins to swing forward vigorously raise shoulder above kettlebell. As kettlebell begins to swing up past the hips, pull kettlebell toward body slightly with elbow pointing outward. As kettlebell continues to rise slightly slow rise of handle allowing kettlebell to rotate in hand into inverted position. As kettlebell reaches eye level, give kettlebell slight punch upward to end up in an overhead position with kettlebell positioned behind forearm.


Quickly lower kettlebell by bending arm in front while temporarily supinating wrist (palm facing head). Extend arm forward and downward while pronating wrist (palm facing back). Bend over at hips while bending knees. To continue, allow forearm makes contact with inner thigh, swing kettlebell back under hips, and repeat movement. To stop exercise, place kettlebell on floor. Continue with opposite arm.


Arm is only straight near bottom and at top. Relax grip near top and part way down from top so handle can rotate in hand. Keep wrist straight during catch. Following dynamic forces are used during initial pull of kettlebell between legs.


 Utility: Power
 Mechanics: Compound
 Force: Pull

Force (Articulation)



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