My favorite kettlebell exercise is the kettbell snatch. There’s no other movement that you can easily learn to do that trains every muscle in your body while building explosive power and strength from head to toe.
Whether you are a professional athlete, weekend warrior, or stay at home mom, incorporating them into your workouts will pay huge dividends. See the list below to learn the many benefits of the kettlebell snatch.
- They’ll help you build muscle.
- They’ll burn more calories and help you lose fat fast.
- They’ll make every muscle of your body stronger and more powerful.
- They’ll increase your ability to run faster.
- They’ll improve your ability to jump higher and farther.
- They’ll enable you to throw farther.
Now that you know the kettlebell snatches many benefits and that you should be doing them, it’s time to learn how to perform this powerful total body exercise and the best way to add it to your own workout.
Kettlebell Snatches – Moving Every Muscle
Like I mentioned earlier, the kettlebell snatch is a total body movement. No other exercise, not kettlebell swings, deadlifts, squats, rows, or bench presses require you to use as many muscles. Each rep will strengthen your calves, thighs, glutes, abs, back and shoulder muscles. Your chest and arms will grow and get stronger too.
Performing The Kettlebell Snatch
All you need to do this exercise is a kettlebell. Choose a weight that you can use to perform at least 8 kettlebell swings explosively. You want a weight that is light enough to enable you to generate as much total body power throughout the movement. Save the heavy weights for presses, rows, and squats. Explosiveness is the key. When done properly, your feet will leave the ground as you lift the kettlebell overhead.
7 Steps For Performing A Perfect 1 Arm Kettlebell Snatch:
1. Stand with your feet shoulder width apart and hold a kettbell in one hand with your palm facing away from you. The kettlebell should be between your legs.
2. Bend your knees and waist as if you are performing a kettlebell swing. The kettlebell should swing back and between your legs.
3. Once the weight has swung between your legs, pull it forward explosively. Push from your heels onto your toes. Keep your arm straight and extended throughout the movement. You should be on your toes as the kettlebell approaches chest height.
4. Driving with your hips, pull the weight up until your arm is fully extended and you’re holding the kettlebell above your head.
5. The final part of the movement is when the kettlebell flips over your wrist and rests on your forearm.
6. Lower the weight and repeat for 3-5 repetitions.
7. Repeat the movement with the kettlebell in your other hand once you’ve completed all of the repetitions for the first arm.
Here’s a video demonstration:
Incorporating The Kettlebell Snatch Into Your Workouts
Like any explosive, total body exercise you should perform this exercise first in your workout. This ensures you are fresh and able to put all of your energy into every rep. This is key since proper technique is of paramount importance.
Start by performing 5 sets of 1 rep. Add a rep every week until you’re performing 5 sets of 5 reps per arm. Increase the weight once you can perform this many reps and sets. Since the kettlebell snatch uses every major muscle, it’s a great exercise to do when you’re pressed for time. You can do this one exercise for 5-8 sets of 3-5 reps and have completed a total body workout in 10-15 minutes.
You can also incorporate other exercises into the movement. One is to perform a kettlebell snatch and then, while holding the weight overhead perform a squat or lunge. The possibilities for exercise combinations with the kettlebell snatch are only limited to your imagination.
Kettlebell Snatch Variation – Overhead Squat Combination
Kettlebell Snatch Variation – Rotational Snatch
Remember that it’s more important to snatch the weight up as quickly and explosively as possible than it is to lift a heavy weight slowly. If the weights too heavy your technique will be compromised which increases your risk of injury. You won’t get nearly the benefits you should from the exercise either.
Now It’s Time To Train
You now know everything necessary to begin doing kettlebell snatches and building the fit, lean, athletic body you desire. Take your time work on perfecting your technique first. Once you do, I guarantee you’ll want to do them every workout.
If you’re looking for a workout that incorporates the kettlebell snatch, check out this workout plan.
- How To Perform Kettlebell Rows
- First Place Kettlebell Bottom Review
- Build Your Body With Kettlebell Throws
- Ask Stayfitcentral: What Are Alternating Kettlebell Swings?
- iWorkout December 1, 2011 – Total Body Kettlebell Workout With Sprints