Kettlebell snatch

4 × 5-8 c/u  ·  Equipment: Kettlebell

Muscle groups: Full body

How to do kettlebell snatch

1. Place the kettlebell between your legs and squat down with a straight back to grab it.
2. Hike the bell with a powerful hip snap to build momentum.
3. Let it travel close to your body past head height.
4. Rotate your arm at the top so the bell is locked out overhead with your body underneath.
5. Lock your elbow and shoulder at the finish with your arm close to your ear.
6. Lower the bell under control along the same path for the next rep.

Mistakes to avoid

• Do not press the bell up with your arm; the momentum comes from your hips.
• Avoid arching your back at the catch; your arm must stay close to your head.
• Do not do this exercise if your shoulder shakes or hurts: it is high-impact on the joint.
• To avoid injury, master the two-hand swing before attempting the snatch and stop with technical fatigue.

Progression

• First you must master the one-arm swing and clean with total fluency.
• Advance the load only when the technique is smooth, without jerks or struggles.
• Add reps from 5 to 8 per side before increasing the weight.
• Progression is about technique and hip power, not shoulder strength.