Kettlebell Snatch Technique

The kettlebell is a hand-held weight designed for cardio and strength training simultaneously. Kettlebell exercises rely on a snatch and swing technique to perform many exercises. The one-arm and two-hand snatch are beginning techniques. Once those are mastered, you can move onto walking and moving kettlebell snatch routines.

  1. One-Arm and Two-Hand Snatch

    • The one-arm snatch is a foundational kettlebell movement that leads to many other workouts. To start the basic one-arm snatch, put one kettlebell on the floor and stand over it with your legs spread, shoulder-width apart. Bend your knees and squat over the kettlebell. Grip the handle with one hand, palm facing out.

      Pick the kettle bell up a few inches off the floor and swing it backwards between your legs. When the kettlebell starts to swing forward, stand up and lock your hips. Keep the kettlebell close to your body as you let the momentum carry it up and over your head. Let the kettlebell flip over your hand, but grip it tight before it hits your wrist. As you extend your arm straight up, bend your knees slightly to absorb the impact. Pause for half a second, and then reverse the entire process to complete a repetition.

      The two-hand snatch version starts the same way with a squat over the kettlebell. This time, grip the bell with two hands, palms facing out. As you stand up, lift the kettlebell straight up until it reaches chest level. When you are finally standing straight, extend your arms fully upwards to complete the two-hand snatch.

    Moving Snatch Techniques

    • If you feel like you mastered the basic one- and two-hand snatch, you can try moving and swinging the kettlebell at the same time. The walking snatch can be done with one hand. Do the two-hand snatch three times to gain momentum. On the fourth swing, step forward one step quickly before the kettlebell comes down. Repeat the swing and forward step for 10 steps. Turn around and do 10 more to complete the set. You can also do lateral movements in the same fashion. Just sidestep quickly when the kettlebell reaches its peak.

      For an added challenge, do a four-swing moving routine. Pivot on one foot backwards 90 degrees when the kettlebell is up. Pivot back to your starting position during the next swing. On the third swing, pivot backwards on the opposite foot and return to the starting position again on the fourth swing.