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Kettlebell Snatch

Difficulty: ⭐⭐⭐ Advancedhinge

Home Setup

Use a filled water jug, heavy backpack, or homemade sandbag in an open outdoor space with overhead clearance

Water jug (1-2 gallons)Backpack with booksDIY sandbagOutdoor space

💡 Pro tip: Start with a lighter object than you think you need - the snatch is highly technical and household items don't have the same handle dynamics as kettlebells

Gym Setup

Single kettlebell appropriate for your skill level (typically 12-24kg for women, 16-32kg for men), open floor space with minimum 8-foot ceiling clearance

Safety: Ensure adequate overhead space and clear surroundings; chalk hands for secure grip; never attempt max weight snatches when fatigued as form breakdown increases injury risk

💪 Muscles Worked

GlutesHamstringsShouldersCoreForearmsUpper BackHip Flexors

⭐ Why This Exercise?

The kettlebell snatch is a total-body power developer that builds explosive hip extension, shoulder stability, and cardiovascular conditioning simultaneously. This high-skill ballistic movement improves grip strength, core control, and metabolic capacity while developing the posterior chain strength essential for CrossFit performance and athletic power.

Make It Easier

Regressions for building up strength

1. Kettlebell Swing

kettlebell

Develops the fundamental hip hinge and explosive hip extension pattern without the overhead component

2. Kettlebell High Pull

kettlebell

Adds vertical pulling to the swing pattern but stops at shoulder height, building toward the full snatch

3. Kettlebell Snatch from Hang Position

kettlebell

Reduces range of motion and complexity by starting from hip level rather than ground, focusing on the overhead portion

Make It Harder

Progressions for advanced athletes

1. Double Kettlebell Snatch

two kettlebells

Requires greater power output, coordination, and shoulder stability by snatching two kettlebells simultaneously

2. Kettlebell Snatch to Overhead Squat

kettlebell

Adds a squat at the top position, increasing time under tension and demanding greater shoulder mobility and stability

3. Kettlebell Snatch with Pause at Knee

kettlebell

Creates a dead-stop at knee height, eliminating momentum and requiring greater explosive power from a disadvantaged position

↕️ Similar Movements

Kettlebell Clean
Similar ballistic hip hinge pattern but terminates in rack position rather than overhead
Dumbbell Snatch
Same movement pattern with different implement; dumbbell allows easier grip but less ballistic efficiency
Barbell Snatch
Olympic lifting equivalent using barbell; more technical with bilateral loading and different grip dynamics
Turkish Get-Up
Complementary kettlebell movement that builds shoulder stability and control in the overhead position
American Kettlebell Swing
Shares the explosive hip drive and overhead finish but with two-handed grip and different trajectory

Form Checklist

✓Hike the kettlebell back between legs with straight arm, loading the hips like a spring
✓Explosively extend hips and drive through heels, keeping kettlebell close to body as it rises
✓Punch hand through the handle at eye level, rotating wrist so bell settles gently on forearm at lockout
✓Lock out overhead with bicep by ear, active shoulder, and vertical forearm
✓Keep core braced throughout and eyes forward, not looking up at the kettlebell

Common Mistakes

  • •Pulling with the arm instead of driving with the hips, leading to early fatigue and poor power transfer
  • •Allowing the kettlebell to swing too far away from the body, creating inefficient arc and shoulder strain
  • •Banging the forearm during the flip - indicates poor timing of the punch-through
  • •Pressing the kettlebell overhead instead of using hip power to float it up
  • •Hyperextending the lower back at the top instead of maintaining neutral spine with glutes engaged

📈 When to Progress

Progress when you can complete 10 unbroken snatches per arm with consistent form, smooth bell flip with no forearm bruising, stable overhead lockout, and controlled descent for 3 consecutive training sessions without grip failure or form breakdown