How to do the Kettlebell Snatch Exercise

The kettlebell snatch is a ballistic exercise using a kettlebell. This is one of the basic kettlebell exercises that incorporate several major muscle groups throughout the body.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Kettlebell

1. Stand with your legs shoulder width apart and position the kettlebell about a foot in front of you.

2. Grab the kettlebell, bending your hips with a slight bend in your knees.

3. Keep your back straight and your glutes tight throughout the entire exercise.

4. Pick up the kettlebell swing it between your legs.

5. Using a hip-snapping motion, thrust the kettlebell forward and at the same time, pulling up as if starting a lawn mower.

6. When the kettlebell reaches it's peak above your head with your arm almost fully extended, punch up through the kettlebell letting it rest on your forearm.

7. From here, let the kettlebell drop out in front of you making sure it does not jerk your shoulder at any point. Make sure the kettlebell is neither too far out in front or too close to you during the drop.

8. Swing the kettlebell between your legs and repeat.

Tips & Warnings

• This exercise is more technical than it looks. Be careful when you swing the kettlebell over your head and be ready to move out of its way if you lose control. To prepare, practice the one-arm high-pull prior to trying the kettlebell snatch.

Resources

• www.MBodyStrength.com

[FrazzledNanny]

on 3/6/2009 I had never heard of Kettlebell snatch. Thanks for the information and tips. 5*

[swampfox27]

on 3/6/2009 I use to do this with a medicine ball. You can feel it after a while, especially if it's your first time.

[mbodystrength]

on 3/6/2009 It is! But the benefits are huge if you do it enough: increased flexibility, strength, and stamina to name a few.

[kabney]

on 3/6/2009 That sounds like a lot of work. Good article 5* and a recommend