Kettlebell Snatch

Setup

1. 01Set the kettlebell about a foot in front of the feet.
2. 02Hinge at the hips with a flat back and grip the handle in one hand.
3. 03Pull the shoulder into its socket and keep the free arm ready to balance.
4. 04Hike the bell back between the legs with the handle above knee height.

Execution

1. 01Drive the hips forward explosively to accelerate the bell.
2. 02Guide the bell up close to the body with a bent, relaxed elbow.
3. 03Open the hand and punch through at the top so the bell settles on the forearm.
4. 04Fix the bell overhead with a fully locked elbow and steady body.
5. 05Drop the bell into the backswing in one smooth arc to cycle reps.

Checkpoints

• -Every rep finishes motionless overhead before descending.
• -The bell traces a tight path near the torso, not a wide circle.
• -The hips fully extend before the arm finishes the pull.
• -The grip stays loose enough for the handle to rotate in the hand.

Common mistakes

• -Letting the bell flip and bang the wrist and forearm.
• -Squeezing the handle hard and shredding the hand over volume.
• -Leaning back at lockout instead of standing tall.
• -Muscling the bell up with a slow arm pull.