Kettlebell Snatch

The kettlebell snatch is a fast, single-arm lift that swings a kettlebell from between your legs straight up to an overhead lockout in one motion. It trains explosive hip power, shoulder strength and stability, and full-body coordination.

Start with your feet about shoulder-width apart, the kettlebell on the floor slightly in front of you. Hinge at your hips, keep a flat back, and grip the handle with one hand. Brace your core and set your shoulders down and back.

Hike the bell back between your legs like a football snap. Then snap your hips forward to drive the bell up. As it rises, keep it close to your body, guide the arc, and punch your hand through at the top so the bell settles gently on the back of your wrist with your arm straight overhead. Lower the bell by flipping it over your hand and swinging it back through your legs, or bring it down to the rack and then to the floor.

Exhale as you snap and punch the bell overhead. Keep your ribs down and your core tight throughout the set. To make it easier, practice high swings and the one-arm swing until the hip drive feels automatic. To make it harder, add more reps per set or shorten rest between sides, but only after the bell consistently settles without slapping your wrist.

Fault: The kettlebell flips over and smacks the wrist at the top. Fix: Keep the elbow close on the way up, rotate your hand around the bell, and punch through at the top so the bell lands softly on the back of your forearm.

Fault: The arc drifts away from the body, making the lift feel heavy and awkward. Fix: Groom the arc by keeping the bell close to your torso, and master the one-arm swing before adding speed.

Fault: The lower back arches overhead. Fix: Finish tall with your ribs pulled down, glutes squeezed, and the bicep near your ear.