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A kettlebell snatch is a full-body exercise you can do almost anywhere. Learn how to do this simple but effective move.
Compact and convenient, a kettlebell is a great addition to your home or gym workout. Shaped like an old-fashioned alarm clock (or a slightly tilted Mickey Mouse head), this small weight offers strength benefits while being easy to grip and maneuver. A popular exercise done with it is called the “snatch.”
Read on to learn how to master the kettlebell snatch and its potential benefits for your body.
A kettlebell snatch isn’t complicated, but it may take a few tries to master. Here’s a step-by-step guide!
Starting position: Stand with your feet hip-width apart and place the kettlebell between your feet.
Grip and first swing: Shift your weight back to your hips as if you were going to sit down in a chair (but not as far as you would in a full squat) and grasp the handle of the kettlebell with the fingers of one hand.
Backward swing: Swing the kettlebell back between your legs with one hand while keeping the other hand free.
Overhead raise: Raise the kettlebell overhead in one quick motion while standing upright again. When the kettlebell reaches shoulder height, hunch your shoulders and relax the grip of your fingers so the handle slides into your palm. Let the momentum of your movement swing the kettlebell up and around until it comes to rest on the back of your hand.
Complete the press: Pull your shoulders loose as the kettlebell rounds your hand and come into an overhead press position with your arms, hips, and knees fully extended.
Return to starting position and repeat: Hold the overhead press position briefly. Then swing the kettlebell down in front of you and smoothly transition to the starting swing position. This completes one full rep. FYI: After completing a set on one side, switch arms and repeat the exercise to ensure balanced strength and muscle development on both sides.
Aim to do 8-10 reps per set. Start with 3 sets per arm. Make sure to complete all reps with one arm before switching to the other.
Here are some common mistakes to watch out for.
Starting with too heavy a weight: Start with a lighter weight to get the hang of the movement without straining too much. Consider something smaller to start with and then work your way up to a heavier kettlebell.
Bending the neck: It’s easy to stretch or bend the neck when shrugging your shoulders to lift the kettlebell over your head. Keep your chin down instead of tilting it up to protect your neck.
Holding your breath: We get it—kettlebell exercises require concentration. But concentrating so hard that you don’t breathe is not a good idea. Try inhaling as you swing up, then exhaling as you reach extension.
There’s always a way to make your snatch workout a little easier (or a little harder). If you’re looking for a more challenging kettlebell challenge, use a heavier weight. Or try a “dead snatch.” In this variation, you lift the kettlebell overhead without the momentum of the initial swing between your legs. Then, after each rep, bring the weight all the way back to the ground.
If you have high blood pressure or another cardiovascular condition, are pregnant, or have problems with your wrists or fingers, talk to your doctor before starting kettlebell workouts.
Use chalk or gloves to minimize the risk of slipping, especially if your hands sweat while lifting weights.
Before you begin, watch videos that demonstrate proper form—or better yet, consult a certified personal trainer who can walk you through the necessary movements.
Again, start with a lighter weight to minimize the risk of injury.
Here are four reasons you should add the kettlebell snatch to your workout:
Better range of motion in the shoulders: The full arc of motion of the shoulders promotes joint mobility and flexibility.
Increased grip strength: With each snatch, your fingers work hard to maintain a tight grip.
Core stability: Strong core engagement gives you the power you need to swing the kettlebell up and over your head.
More aerobic power and muscle strength: A 2019 study found that kettlebell exercises increase aerobic capacity and power when used in resistance-based circuit training sessions.
Better coordination: There’s a lot going on in your body and brain during the kettlebell snatch that improves your overall coordination.
Kettlebell snatches have a lot to offer as part of a strength training program. They engage multiple muscle groups, challenge your coordination, and require only a single piece of equipment. We say: take advantage of these benefits!