Kettlebell Snatch

Introduction

The Kettlebell Snatch is considered the "tsar" of kettlebell exercises. This ballistic movement propels the KB from a low position between the legs to an overhead locked-out position in one fluid, explosive movement. It combines swing power, clean technique, and overhead stability, creating one of the most complete and demanding exercises in the repertoire.

Muscles Worked

The snatch massively recruits the posterior chain for impulse: glutes, hamstrings, lower back. Deltoids and trapezius guide and stabilize at the top. Triceps lock the arm in extension. The core is engaged throughout. Grip and forearms are heavily tested.

Step-by-Step Execution

1. Starting position: Hip hinge, KB between legs, one hand on KB.
2. Initial swing: Like a single-arm swing, propel KB forward and up with hips.
3. High pull: When KB reaches chest level, pull elbow backward.
4. Punch-through: "Punch" the KB upward by inserting hand under the handle. KB rolls around wrist.
5. Lockout: Arm extended overhead, KB resting on back of forearm, stable shoulder.
6. Descent: Rotate KB around wrist, absorb with hip hinge, KB returns between legs.

Recommended HIIT Protocol

• Classic sets: 5 x 10 per arm, 90 sec rest.
• EMOM 10: 5 snatches per arm per minute (alternate).
• Snatch test: 100 snatches in 5 minutes (certification test).

Safety and Common Mistakes

• Don't slam KB on forearm: Master the punch-through timing.
• Stable shoulder at top: Scapula retracted and depressed.
• Prerequisites: Master swing and clean before snatch.

Variations

• Half snatch: Separate clean + press (learning).
• Dead snatch: Dead-stop start from floor.
• Double KB snatch: Two KBs simultaneously (very advanced).

Target Audience

The KB Snatch is an advanced-level exercise. It requires prior mastery of swing and clean. The reference exercise for explosive power and metabolic conditioning.