Kettlebell Snatch
Quick Information
Category
Power
Difficulty
Advanced
Equipment
Kettlebell
Primary muscle group
Gluteus Maximus, Deltoids
Secondary muscle groups
Hamstrings, Trapezius, Forearms, Trunk
Movement pattern
Ballistic Hip Hinge to Overhead
Training goal
Power
Sport
General Athletic Development, Tactical / Military, MMA, Boxing, Wrestling, BJJ, Olympic Weightlifting
Overview
Purpose. Build explosive hip power and shoulder stability with a repeatable ballistic movement.
How it fits the system. An advanced-level ballistic hip hinge to overhead entry in the Power section, programmed to develop power. Related work in the library: Kettlebell Clean and Dumbbell Snatch.
Primary muscles
Gluteus Maximus, Deltoids
Secondary muscles
Hamstrings, Trapezius, Forearms, Trunk
Movement pattern
Ballistic Hip Hinge to Overhead
Equipment
Kettlebell
Difficulty
Advanced
How to Perform
- Hike the kettlebell back between the legs with one hand.
- Snap the hips forward to accelerate the bell upward.
- Keep the bell close and pull the elbow high as it rises.
- Punch the hand through the handle as the bell reaches head height.
- Lock the elbow overhead with the bell resting on the forearm.
- Guide the bell back down into the next swing.
Coaching Cues
- Punch through the handle rather than letting the bell flip.
- Keep the arm relaxed until the punch.
- Lock the elbow at the top of every rep.
Common Mistakes
- Letting the bell crash onto the forearm.
- Muscling the bell up with the shoulder.
- Losing the hinge and squatting the bell.
Progressions & Regressions
Progressions
Increase load, reps or work time.
Regressions
Kettlebell high pull or half snatch.
When to Use It
When to use
For power endurance and conditioning.
When not to use
With shoulder pain overhead or wrist pain on the catch.
Programming
6 to 10 sets of 5 to 10 reps per arm.
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