How to Do a Kettlebell Snatch Variation Exercise

Russian kettlebells are a type of free weights which have a unique design, making them more versatile than traditional weights or dumbbells. Quickly gaining popularity across America, kettlebells are used to strengthen and condition the muscles of the body. With a few tips, you can add the kettlebell snatch variation to your regular fitness routine.

Difficulty: Moderately Easy

Instructions

1. Place the kettlebell a few inches in front of your feet. Stand with your feet about shoulder width apart and the weight centered between your legs.

2. Bend into a squat with your back straight and your shoulders back. Protect the muscles of your neck, by keeping it relaxed with your eyes looking straight ahead. Grasp the handle of the kettlebell quickly or snatch the kettlebell and swing the weight back between your open legs to gain momentum.

3. Swing the ball forward and up, lifting until your arm is straight above your head. In the traditional kettlebell snatch, there is a brief pause at the shoulder where the kettlebell flips over the wrist as you bring your elbow in. In this variation, you lift the weight in one smooth motion, turning your palm forward as you move so that the kettlebell wraps easily around the wrist.

4. Lower the kettlebell in one smooth motion as well, bending into a squat as you lower the weight and swing it through your open legs once again.

5. Practice the snatch variation slowly at first, with your wrist straight and strong. When you have mastered the move, you can complete 5 to 25 continuous repetitions before relaxing and performing the exercise on the opposite side.

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