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Kettlebell exercises

Kettlebell Snatch: Full-Body Power, Without Banging Your Forearm

The classic kettlebell snatch. Swing the bell back between your legs, snap your hips and send it overhead in one move, then let it fall straight into the next swing.

2 min read

Why it works: Chapter 13, Why stretching your hamstrings will not loosen them

How to do it

  1. 1

    Start with a hike

    Bell a step in front of you. Hinge, grip with one hand and hike it back high between your legs.

  2. 2

    Snap and let it rise

    Snap your hips forward hard. The bell rises close to your body as your elbow bends.

  3. 3

    Punch through

    As the bell passes your face, punch your hand up through the handle so it turns over quietly onto your forearm.

  4. 4

    Lock out

    Arm straight overhead, bicep by your ear. One still moment.

  5. 5

    Drop it into the next swing

    Turn your hand and let the bell fall in front of you, close to your body, straight into the next hike. Do all your reps on one side, park the bell, then do the other.

  6. 6

    The test

    Quiet lockouts and every rep as fast as the first. When the bell bangs or slows, the set is over.

Watch for

  • The bell arcing wide and crashing onto your forearm.
  • Pulling it up with your arm and shoulder instead of snapping your hips.
  • Letting it fall far from your body on the way down, which yanks your shoulder.

Questions

What is the kettlebell snatch?

A swing that finishes overhead. One hip snap sends the bell from between your legs to a locked-out arm in one move.

Snatch or dead snatch?

The swing snatch is harder: the bell never rests, so each rep starts with the last one's momentum to tame and the work keeps going. Learn the dead snatch first.

Why does the kettlebell snatch hurt my forearm?

The bell is flipping over your hand. Keep it close and punch your hand through as it passes your face so it lands softly.