In my last article we talked about the kettlebell swing. This time let’s look at another incredible kettlebell exercise to add to your arsenal: the kettlebell one-arm snatch.
The great thing about the one-arm kettlebell snatch is that it is very easy to learn and does not require as much coordination as the much more difficult Olympic barbell snatch.
The kettlebell snatch is a unique exercise because it can be used to build explosive strength and power, strength endurance and, when performed for high repetitions, will build incredible stamina.
The kettlebell snatch is a great lift to get the heart rate way up and burn as many calories as possible in a short amount of time. They are hard, but they produce results. By doing a lot of kettlebell snatches you will burn fat, and tighten up your legs, stomach, back and shoulders.
The Kettlebell snatch works almost every muscle in the body at once. This is why the kettlebell snatch is so effective, it requires a ton of effort to do it! When you first see the exercise in action it may intimidate you but it is actually quite easy.
Similar to the Kettlebell Swing, the Kettlebell Snatch uses the power from the hips to propel the Kettlebell.
Where the swing and the snatch are different is the end point of the exercise. In the Snatch the Kettlebell ends overhead, in a “locked out” position. This all happens in one fluid motion. Then the kettlebell is returned to the starting position much in the same as in the Kettlebell Swing.
How To Do The Kettlebell Snatch:
To get in the proper position to do a kettlebell snatch, stand up straight and push your butt out as you bend over. Make sure to bend your knees slightly and to keep your back flat. If you are familiar with the barbell bent-over row, which is the position that you want to be in as you pick up the kettlebell. Look forward and grip the kettlebell really hard and keep your body tight. Flex your butt and abs as hard as you can.
Now with one smooth motion, swing the kettlebell back between your legs and quickly reverse the swing forward. As the bell swings forward snap your hips and keep the kettlebell close to your body. Use the momentum to drive the kettlebell overhead.
As the kettlebell goes up focus on getting your hand around the kettlebell rather than letting it flip over your hand and bang against your wrist. Just as your hand is getting around the kettlebell, dip your knees slightly and get under the weight. This will help you absorb the impact safely as well as allow you to do more repetitions.
Breathe in as you snatch the kettlebell off of the floor and breathe out as you lower the weight back to the floor. Make sure that you get into a natural breathing pattern or you may find yourself passed out on the floor! When you lower the weight to the floor, don’t fight the downward momentum. This is not a bodybuilding exercise and we are not trying to work the negative. Use a tight grip as the kettlebell lowers to the ground.
When you snatch the kettlebell off of the ground, use a very tight grip. However when the kettlebell gets close to the overhead position, use a loose grip to get around the kettlebell, and then use a tight grip to “catch” the kettlebell in the top position. This will help you get into a rhythm, give your grip a break, and prevent the kettlebell from crashing into your forearm at the top position.
That is how the kettlebell snatch is done. Don’t worry it’s not as hard as it looks.
That is how the kettlebell snatch is done. Don’t worry it’s not as hard as it looks. Please if you are new to kettlebell workouts learn proper form first. Here is a workout for you to try.
Day Exercise Sets Reps Break
Monday One-arm snatches 3 15 60
Wednesday One-arm snatches 1 25 90
Friday One-arm snatches 2 15 60
Day Exercise Sets Reps
Monday One-arm snatches 2 25 60
Wednesday One-arm snatches 5 10 30
Friday One-arm snatches 3 15 30
Kettlebell Workouts are a great total body conditioning workout in one compact piece of equipment.