Written by Paulina Kairys | BSKin & EX.Sc., NASM CPT
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Behold, the alpha of all kettlebell exercises - The Kettlebell Snatch. You may have seen an uptick in people taking about this incredibly powerful movement. Are there any reasons as to why more people should train this movement other than looking really cool? You’ll have to find out for yourself below.
Content:
- What is a Kettlebell Snatch
- Benefits of Kettlebell Snatches
- Kettlebell Snatch Muscles Worked
- How to do Kettlebell Snatches
- Kettlebell Snatch Variations
- Programming Tips & Rep Ranges
WHAT IS A KETTLEBELL SNATCH?
Many people struggle to master the kettlebell snatch. It’s seemingly an intimidating movement pattern, launching a heavy object from the ground to an overhead position, but it is highly practical and achievable when broken down to its basic components. Kettlebell foundations are a strong must before attempting the kettlebell snatch. If you’ve built your technique in kettlebell swings, overhead presses and high pulls, you’re in the clear to learn the kettlebell snatch. This technically advanced movement is worth mastering if you seek to target the entire body in one movement pattern, develop a powerful posterior chain and challenge core integrity and stability. Although the kettlebell snatch takes time to learn and understand, there are different variations and ways of incorporating it into your routine that you can benefit from.
BENEFITS OF KETTLEBELL SNATCHES:
- Full-body Exercise: The kettlebell snatch utilizes more muscles than the standard kettlebell swing or kettlebell clean, hence its status as the alpha kettlebell exercise. It recruits the posterior chain muscles in the loading and explosive phases of the snatch and targets the core and upper body as the kettlebell travels overhead. Its full-body effectiveness can either be utilized in strength training or cardiovascular training depending on the load and repetition ranges. Scroll below to see the breakdown of the muscles that are used in the kettlebell snatch.
- Development of Power: The posterior chain, the muscles located on the backside of the body, is recruited in the kettlebell snatch. Seeing a kettlebell snatch for the first time may trick the eye to think this movement requires a lot of upper body pulling. Although there is a high pull component to the snatch, the powerful hip drive from the lower body is what develops a beautiful, technically sound snatch. The kettlebell snatch is a great movement to incorporate for athletes and movers who are looking to increase their power performance.
- Core Stability: The rhythmic nature of the kettlebell snatch challenges the body to stabilize the weight through all positions of the movement, especially in the overhead catch. The core’s main function in the snatch is to stabilize the spine and to keep alignment in relation to the kettlebells pathway. Through the initial pull of the snatch, the spine stays neutral and moves into a vertical position as the kettlebell propels overhead. A strong, stable core protects the spine and assists the kettlebell, especially when the load is increased.
KETTLEBELL SNATCH MUSCLES WORKED:
- Hamstrings and Glutes: The kettlebell snatch recruits the hamstring and glutes during the hip drive of the movement. Depending on which snatch variation is trained, properly loading the weight through the backside of legs can determine whether or not the lift will have enough “umph” to drive the kettlebell into the overhead position. Repetition of the kettlebell snatch helps develop the power of the hamstrings and glutes which directly translates to powerful movements like jumping.
- Quadriceps: Like most advanced kettlebell exercises, the quadriceps work in unison with the hamstrings and glutes. They are in charge of slowing down the kettlebell as it is lowered to reset for the next repetition. Although the snatch is primarily a pulling movement, the quads engage from repetitive lowering and resetting in the start position.
- Mid-Back: The high pull is an important component to the kettlebell snatch. The muscles of the mid back are in charge of pulling the kettlebell in a vertical pathway to the overhead catch. Once the kettlebell is in the overhead position of the snatch, the mid back works with the shoulder stabilizers to hold the weight in place.
- Shoulder Stabilizers: Stabilizing the kettlebell at the top of the snatch is arguably the most challenging part of the movement. It is crucial to establish a strong overhead position before working towards a complete snatch pattern. As the kettlebell moves with powerful speed, the shoulder stabilizers slow the pathway overhead and stick the landing at the very top. Weak stabilizers will have a challenging time controlling the overhead position. Working with a lighter weight and emphasizing a strong, stable catch is a great way to start training the shoulder stabilizers.
- Core: The core is a crucial component to completing a successful snatch. Bracing through the snatch with a neutral spine helps protect the lower back from excessive torque. With the overhead pathway of the snatch, keeping the ribcage down and the lower core braced helps catch the kettlebell in a strong overhead stance.
HOW TO DO A KETTLEBELL SNATCH
Learning the kettlebell snatch from the top down is easier for most. Moreover, doing single arm snatches are the best way to learn the movement pattern. Single kettlebell exercises are a lot easier to learn than double kettlebell exercises.
As such, this how-to starts with the kettlebell overhead and is lowered down to a dead snatch start position...
Starting from the overhead position:
- Start with your feet shoulder to hip-width distance apart with the kettlebell in a front rack position. Press the kettlebell overhead and establish a strong overhead position.
- Lower the kettlebell back down to the front rack position and then extend at the elbow keeping your palm facing in as your arm comes to full extension.
- As the kettlebell lowers towards the ground, hinge from the hips and bend through the knees.
- Let the kettlebell come to a dead stop on the ground.
- Reset to your standing stance and practice this transition until it feels smooth.
Once you’ve built an understanding of the kettlebell pathway from the top down, try to reverse the momentum by starting in a dead snatch.
Starting from the ground:
- Start with your feet shoulder to hip-width distance apart with the kettlebell in between your feet. Position your hand with the thumb facing towards your body, gripping the inside corner of the kettlebell. Straighten your arm and pull yourself into a squat stance.
- Initiate the pull by pressing your feet through the ground and powerfully extending the hips forwards. Simultaneously bend through the elbow, driving it towards the back, and send the kettlebell in a high pull position.
- Immediately feed your hand through the kettlebell handle and punch your arm up towards the ceiling. Catch the kettlebell in a strong overhead stance.
- From here, lower the kettlebell back down to the front rack position and then extend at the elbow keeping your palm facing in as your arm comes to full extension.
- As the kettlebell lowers towards the ground, hinge from the hips and bend through the knees. Let it come to a dead stop on the floor.
- Reset at the bottom of the dead snatch and repeat.
Lowering the Kettlebell From Overhead:
There are two options for lowering the kettlebell down to the floor from the overhead position:
- The steps above describe lowering the kettlebell first into a front racked position (aka clean position) and then to the ground. This is best when dealing with heavy kettlebells and is the safer approach.
- Another option people like to use for more speedy reps involves skipping the front rack position, bringing it straight down to the floor from up overhead. To do this, you flip the kettlebell over to the front of your body and bend through the elbow, keeping the weight close to you, and as the kettlebell reaches your mid-section, you start to bend at the knees. This is generally only recommended when using lighter kettlebells (relative to your strength level).
MORE VARIATIONS OF KETTLEBELL SNATCHES
When first learning the snatch, start with one kettlebell and focus on timing and technique. When you’re ready to advance, move up to working with two kettlebells.
HANG SNATCH:
Contrary to the dead snatch, the hang snatch starts in the hang position where the kettlebell is off of the ground, about shin height. From the hang, the powerful initiation of the hip drive and high pull brings the kettlebell up and overhead. Resetting the kettlebell back to the hang position requires loading through the quads, hamstrings and glutes. Since the kettlebell does not make contact with the ground in the hang variation, establishing a strong load through the legs and brace through the core can help protect the lower back with heavier weight and/or high repetition work. This is a good variation to work on explosiveness and speed.
SWING SNATCH:
A progression to the hang snatch, the swing snatch, incorporates the foundational movement of the kettlebell swing. Both the kettlebell swing and the snatch are meshed together in one, synchronized movement. This additional component increases the intensity of the movement and increases the recruitment of a powerful hip drive. Although the trajectory of the kettlebell in the swing snatch is slightly different, the same muscles are recruited with more energy expenditure. This variation gets the entire body moving.
DOUBLE DEAD SNATCH:
Double trouble for the dead snatch! The double dead snatch recruits a snappy hip drive and upright pull to catch both kettlebells overhead. Since there is no initial momentum to help drive the kettlebells overhead, it is up to the “snappiness” of both components (hip drive and high pull) to achieve a successful snatch. Synchronizing both kettlebells through the dead snatch may be difficult at first. With practice, this variation helps improve snatch foundations.
DOUBLE HANG SNATCH:
A progression to the single arm hang snatch, the double hang snatch, loads the posterior chain with more weight while the upper body is challenged to synchronize both kettlebells through the snatch. Since the kettlebells do not touch the ground before resetting for the next repetition, loading the lower body while bracing through the core is key. The double hang snatch recruits the lower body musculature, strengthens the lower back muscles and tests core stability.
DOUBLE SWING SNATCH:
The double swing snatch allows the momentum from the kettlebell swing to propel the kettlebells up and overhead. Just like the swing snatch, a lot of the power from the hip drive is accessed through the kettlebell swing. With the double swing snatch variation, heavy kettlebells can be put to the test.
COMMON MISTAKES WITH KETTLEBELL SNATCHES
Skipping the foundations: The kettlebell snatch is a lot easier to learn if you’ve mastered the following movements:
- Kettlebell Swing - The kettlebell swing emphasizes a dynamic and powerful hip drive which is a main component in the snatch. Many people yank their way through the snatch when in actuality, the hip drive is what propels the momentum of the kettlebell snatch. A strong foundation of the kettlebell swing will come in handy especially for swing snatches and double swing snatches.
- Overhead Presses - A kettlebell overhead press with proper range of motion and strength is important to build prior to attempting the snatch. A mobility-limiting overhead position may make the snatch a very challenging movement to access. Give yourself the opportunity to build overhead shoulder mobility and strength and make sure that both right and left sides are relatively symmetrical.
- Kettlebell High Pulls - The technique of the kettlebell high pull is an important component of the snatch. Understanding the pathway of the high pull directly correlates to a smooth transition to the overhead catch. A high pull with improper technique can cause poorly timed catches of the kettlebell which can lead to bruised forearms and frustration.
Timing of the catch of the kettlebell: When first learning the snatch, it is common to catch the kettlebell either too early or too late, causing an unstable overhead position and unwanted contact with the bell and forearm. During the high pull portion of the snatch, drive your elbow straight back as the bell is pulled vertically. As the bell keeps the vertical trajectory, transition your arm into a vertical “punch”. This quick transition takes time to get used to but when it clicks, it’ll feel as smooth as butter.
Keeping the arm straight: Practicing the kettlebell high pull can help negate this bad habit. It is daunting when the kettlebell is moving in front of the body with speed. Remember that the high pull is one of the main components that allows the kettlebell to move in its proper pathway and to land in a safe overhead catch. The only time the arm is completely extended is at the start of the snatch and in the overhead catch phase of the snatch.
Unsynchronized breathing: It is common to hold your breath as you try a new movement for the first time. Similarly to a kettlebell clean, the inhales of the snatch occur during the loading phase and the exhales occur during the explosiveness of the movement. Synchronizing your breathing to the snatch will help you endure longer sets and maintain consistency with timing your hip drive, high pull and catch.
INCORPORATING KETTLEBELL SNATCHES INTO YOUR PROGRAM
The snatch is categorized as a pulling exercise. Depending on your program goals, the snatch can be programmed in a few ways; solely for pull-focused workouts, full-body workouts and/or conditioning workouts. Your structure of workouts will determine what stimulus (sets, reps, weight) is appropriate for the snatch. It is ideal to start incorporating the snatch with moderate sets/reps and a weight that is confidently pressed overhead.
Note: As a beginner, give yourself time to learn the kettlebell snatch. It may not come natural at first, so stay patient with the process and break down each step of the snatch if needed. Choose a kettlebell weight that you are able to control. Starting too heavy may lead to burnout and frustration. Slowly work your way up to heavier kettlebells once your technique and timing of the snatch is established.
Related: Single Kettlebell Workout Guide & 8 Week Program
BEST REP RANGES & VOLUME
Depending on what your programming goals are, choose a general focus for the kettlebell snatch. Here are recommendations, including RPE, for each focus:
- Skill Building: 3-4 sets | 8-12 repetitions | moderate load (7/10 on RPE scale)
- Strength: 4-5 sets | 5-6 repetitions | moderate to heavy load (8-9/10 on RPE scale)
- Cardiovascular Endurance: 4+ sets | 12+ repetitions | moderate load (7-9 on RPE scale)
Note: If you choose skill building as your focus, make sure to get enough repetitions in for practice but stray away from too many reps where you feel fatigued and start to lose form. Prioritize your snatch technique.
Final Thoughts:
The advanced movement of the kettlebell snatch doesn’t just look cool, it offers many benefits too. Other than really challenging your kettlebell skill set, it works the entire body, trains explosiveness and targets core stability which is a primary component in kettlebell training. Advance your movement skills with the kettlebell snatch, you won’t regret it.
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Paulina Kairys
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