How to Do the Kettlebell Snatch With Perfect Form

The kettlebell snatch is a full-body exercise that can build muscle across your upper and lower body. Perform the kettlebell snatch exercise by standing over a kettlebell. Deadlift the kettlebell off the floor and use an arm swing movement to move the kettlebell overhead. While maintaining a straight arm, hold the kettlebell in an overhead lockout position. The kettlebell swing can raise your heart rate with multiple reps, adding a cardio element to your strength training program. If you want to try a more challenging kettlebell snatch variation, practice the double kettlebell snatch by holding a kettlebell in each hand.

For the kettlebell snatch, begin using a weight that you can control for 2–3 sets of 5–10 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Stand about a foot behind the kettlebell. Your posture should be tall with your feet shoulder to hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position, and your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
2. 2. Evenly distribute your weight along each entire foot. Grip the floor with your feet to create a stable foot position. Your arms should remain long by your sides with a slight bend in your elbows.
3. 3. Pre-tension your shoulders, hips, and core with a good inhale and exhale before lowering toward the kettlebell.
4. 4. Hinge from your hips and reach for the kettlebell.
5. 5. Grab the center of the kettlebell handle with your right hand using an overhand grip.
6. 6. Rotate your arm outward to engage your lat and upper back. Your shoulders should be higher than your hips, your hips should be higher than your knees, and your shins should be in an upright position.
7. 7. Lift your left arm out to the side and make a fist to create tension throughout your body to help maintain optimal alignment throughout the movement. Your grip on the kettlebell should be loose and relaxed to allow the kettlebell to move smoothly in your hand.
8. 8. While maintaining your alignment, hike the kettlebell by pulling the kettlebell between your legs to initiate your first snatch.
9. 9. As you hike the kettlebell, swing your left arm behind your body as if you were preparing to jump. The kettlebell handle should pass above your knees. Your shins should be vertical, and your glutes and hamstrings should be stretched and prepared to initiate the hip action of the clean. Once the kettlebell reaches the backswing position, your hand should be under your pelvis.
10. 10. While maintaining a neutral spine, start your upward movement by pushing your feet through the floor and forcefully driving your hips forward to swing the kettlebell up.
11. 11. As you begin to stand, squeeze your glutes and quads and allow your hips to travel forward.
12. 12. As your hips move forward, keep the kettlebell close to your body and bend your elbow. Let the kettlebell float to eye level.
13. 13. Allow your left arm to swing forward as if you were throwing an uppercut punch.
14. 14. Finish the swing portion of the snatch by squeezing your glutes and quads while maintaining a neutral spine position.
15. 15. Once the kettlebell reaches eye level, quickly push your hand through the kettlebell handle while straightening your arm. The kettlebell should land on your forearm without banging your forearm. Your knuckles should face the ceiling.
16. 16. At the end of each repetition, your shoulders should finish directly over your hips, and your arm should be fully extended with the bottom of the kettlebell facing forward. Your pelvis should be slightly tucked and your ribs should be down to keep your core engaged.
17. 17. Lean back slightly and flip the kettlebell over your hand by bending your wrist and elbow to drop the kettlebell back into the backswing position to prepare for the next repetition. The kettlebell should stay close to your body.
18. 18. Continue to repeat the snatch for the desired number of repetitions before setting the kettlebell back to the floor.

This form of kettlebell training works most of the major muscle groups across your body, including:

• Upper body: As you lift the kettlebell into an overhead position, you activate your upper lats, traps, and shoulder muscles like the delts, improving shoulder stability and mobility.
• Core: The kettlebell snatch can improve core stability by activating core muscles like the rectus abdominis during the full range of motion.
• Hip flexors: Proper hip-hinge form is essential for performing the kettlebell swing movement associated with kettlebell snatches.
• Lower body: Kettlebell snatches activate muscles throughout your posterior chain, including your hamstrings, glutes, quadriceps, and lower back muscles.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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