Vidéos
Instructions
- Stand with feet hip-width apart, kettlebell between feet.
- Hinge at hips, grip kettlebell with one hand.
- Drive through heels, pull kettlebell up close to body.
- Punch kettlebell overhead in one explosive motion.
- Lock out arm at top with wrist neutral and arm straight.
- Lower kettlebell back to starting position under control.
- Repeat for prescribed reps before switching sides.
Technical Tips
- Keep your back straight and core engaged throughout.
- Do not swing kettlebell outwards; keep it close to body.
- Use hip drive explosively for the upward pull.
- Avoid banging kettlebell onto wrist; punch through smoothly.
Breathing Tips
- Inhale before the lift.
- Exhale forcefully as you punch kettlebell overhead.
- Inhale as you lower the kettlebell back down.
Restrictions médicales
- Shoulder impingement or instability
- Lower back injuries
- Wrist injuries
- Rotator cuff tears
What muscles does the kettlebell snatch work the most?
The kettlebell snatch primarily works the back and shoulders while also engaging the legs, glutes, core, and grip muscles for stability and explosive power.
Is the kettlebell snatch good for cardio conditioning?
Yes, the kettlebell snatch is highly effective for cardio conditioning because it combines full-body explosive movements with continuous effort, increasing heart rate significantly.
How is the kettlebell snatch different from the kettlebell swing?
Unlike the kettlebell swing, which ends at chest or eye level, the kettlebell snatch involves pulling the kettlebell overhead in one fluid motion, requiring greater coordination and shoulder strength.
Is the kettlebell snatch suitable for beginners?
No, the kettlebell snatch is an advanced exercise that requires proper technique and prior experience with kettlebell swings and cleans to perform safely and effectively.
The kettlebell snatch is a powerful full-body exercise that combines strength, power, and endurance in one fluid movement. It involves lifting the kettlebell from the ground directly overhead in a single explosive motion, enhancing coordination, stability, and cardiovascular conditioning. This exercise builds muscular endurance and explosive power in the posterior chain while strengthening the shoulders and improving grip strength. The kettlebell snatch is widely used in functional training, CrossFit, and advanced conditioning routines to develop power output, athleticism, and metabolic conditioning. Due to its technical complexity, it requires proper coaching to master the hip drive, trajectory, and overhead lockout to avoid injury and ensure maximum benefit.