KBOMG Kettlebell Blog ( Tap word to search)

This article and videos will cover how to start incorporating the kettlebell snatch, form tips, muscles used, workouts, and possible benefits.

Remember kettlebells move very differently than dumbbells....

Often, I see trainers and fitness programs, such as Crossfit, that use the dumbbell snatch early on in training, and it seems that people will jump right into kettlebell snatch training at home or at their gym just as fast.

The problem is that the dumbbell snatch is pretty straightforward to do, teach, and coach.  

The weight stays in your hand at the end position overhead in the same position as it starts in the pull from the ground or the hang.

The Kettlebell snatch is an entirely different skill that requires time and practice to master without bashing your forearm with the weight. 

Sure, almost anyone can do a kettlebell snatch at the beginning of their kettlebell training, but can they do it safely so that they won't injure themselves either immediately or after a while due to chronic repetitive stress?

With this article and accompanying videos, I aim to help you become incredibly good at your kettlebell snatch by covering some of the most popular kettlebell questions related to the snatch exercise.

I'll also incorporate some of my personal kettlebell snatch "secrets". 

If you are, and it isn't bashing and hurting your forearm, proceed to my second statement. 

If you are NOT confident, read these articles and practice the clean more.

•  Getting a Proper Grip and Controlling the Kettlebell for Cleans, Rack, and Snatch  ( Hand Insertion )
•  The Kettlebell Swing is not King ( ...The Clean IS )

Secondly, you should be confident in your ability to support more weight than the weight you are snatching overhead. 

You can build this by doing...

• Push presses or jerks, 
• Overhead stabilization holds or carries, and shoulder support-strengthening movements like 
• Turkish Get-Ups or Windmills.  

I cannot stress this enough.  

With a kettlebell snatch, the weight is basically "tossed", regripped, and caught in a precise spot overhead with ONE arm independent of the other. With barbells, the bar connects both hands, adding stability to the shoulders.  

With the kettlebell snatch, there is also an increased overhead mobility aspect.  

Don't believe me? 

Watch a barbell user start kettlebell snatches. 

If they passed that overhead shoulder test and it looks ok, then let's see them do double kettlebell snatches or double overhead kettlebell squats.  

Here, you will see how much shoulder and thoracic spine mobility kettlebell snatches need.

Kelly Starrett of The Ready State calls the double OH KB squat one of the most challenging mobility tests. 

There's a big reason for that. 

Trying kettlebell snatches with a weight close to a weight that you can't control overhead for a bit of time is a recipe for disaster.  

I've seen many people online progressing, pushing their kettlebell snatch max weight up, and showing the "fails."

I ask them if they can control that weight in an overhead hold. 

The answer has often been "no".

Simplified, the kettlebell snatch is a much HIGHER kettlebell clean. 

Instead of catching it or stopping it in the rack position, the snatch ends with your arm locked out and extended fully overhead.

The kettlebell weight's revolution overhand or side rotation (seen in a video below) shouldn't happen at the end of the movement with your arm straight. 

This is what we usually see first-time snatchers doing so often. 

The hand should be INSERTED BEFORE the arm comes to a stop. This gives us room for error and compensation for each rep.  

If you're still bashing your arm with the kettlebell clean, you'll do it worse with the kettlebell snatch.

• Let's start with using the HALF KETTLEBELL SNATCH. 

It's much easier to focus on not getting your hands torn up on the deceleration of each rep when you have a shorter drop, coming from the rack position vs. overhead.

As with most kettlebell exercises, the body works as one unit, and we use all of our muscular system in some fashion for stabilization, force production, or force absorption. 

The main muscles worked during the kettlebell snatch are...  

• Glutes 
• Traps  (upper, mid, and lower)
• Spinal erectors 
• Torso muscles to support the spine (core, if you want to call it that )
•  Delts
• Lats for stability of shoulder and spine 
• Brachialis and Brachioradialis  ( you'll feel it )
• Triceps 
• and finger flexors for grip.   

The quadriceps, hamstrings, and calves can be increasingly used depending on the type and style of kettlebell snatch you are using. 

Such as seen in the snatch from the floor video that is coming up.

LET'S QUICKLY COMPARE IT TO THE DUMBBELL SNATCH

(It's easy to learn, but I'm not a fan of the dumbbell snatch when I have access to kettlebells. That's a topic for later.)

My favorite Kettlebell Snatch to build Full Body Muscle (if that's your thing) is the 

• Single or Double Kettlebell Snatch from the Floor (between heels)  
• It Uses Heavy Weight, Explosive movement and Low Rep usage

Joe Daniels Kettlebell Snatch Technique Tips

• Don't pull the bell only with your shoulder/ arm. CONNECT to the body

• Think more of "the Grip holds, the shoulder pulls the arm" to get it started. 

• How HARD should you grip the Kettlebell Snatch?    AS HARD AS YOU NEED TO. No more, No Less
• When do you let go to regrip? (This is more of a Kettlebell Sport based tip for higher reps)

KETTLEBELL SNATCH TRAJECTORY TIPS  (Tame the ARC? FLOAT the Kettlebell?)

• Over the Top or 'Round the outside? You have to find which feels best for you. Whatever feels best and keeps you injury-free is the best way.

• DOUBLE KETTLEBELL SNATCH  ( Start with Half Snatch ) and TRAJECTORY TIPS

• How to Catch the Kettlebell Snatch on the Way Down ( The Drop ) 

Since we've talked about the kettlebell half snatch being more manageable due to a shorter drop from the rack, in the full snatch, we must focus more on regripping the handle so it doesn't take us off balance or tear the finger and or palm skin.

The kettlebell snatch needs to be PRECISE. 

• It's challenging yet rewarding to learn. 
• It breaks the monotony of "just kettlebell swings" for conditioning or workouts. I'd like to see a 10,000 kettlebell snatch challenge vs. a 10,000 kettlebell swing challenge, or at least split them up to get more benefit and less repetitious strain from just doing swings. 
• Coupled with high repetitions, it creates the need for a mindful mindset. It can be incredibly meditative!
• The kettlebell snatch is a competitive lift in kettlebell sport. You can have competition goals to focus on if that's your jam. (Girevoy Sport ) seen below with commentary

Multiple Time World Champion Ksenia Dedyukhina Snatch demonstration at my Swing This Kettlebell Club 2012

I'll be adding some others soon :)

STKB SNATCH DECATHLON

This gets googled often. 

• Usually, it is regarding passing the RKC or SFG Certification. It's not needed as a fitness marker unless you must pass their certification, but it's an interesting test nonetheless.

It consists of being able to do 100 kettlebell snatches in 5 minutes, where you can change hands anytime. 

Weight used is 12kg up to 28kg, depending on your body weight, gender, and age.

Here is an article from an SFG instructor on how to accomplish their test. 

I train slightly differently, but that's neither here nor there.

• The IKFF certification involves more than just the snatch exercise in its certification test.
• The "Secret Service Snatch Test"   is 200 snatches in 10 minutes with unlimited hand switches. 24kg for men 16kg for women apparently. Challenging but not as tough as a 10-minute set in GS style that only allows ONE hand SWITCH.  

Don't get me wrong, I LOVE KETTLEBELL SPORT.  But as I mentioned above, with KB sport competition rules and snatch sets, you'll be limited quickly by your hands and grip, not necessarily your fitness. 

A 5 to 10-minute MULTIPLE-HAND SWITCH set is much more suited for trainees' overall fitness and strength/conditioning when using kettlebells.

Are there other tests? 

Sure. 

As I remember or find them, I'll add them here.

I could talk about it all day, but I'll need more of your questions to continue!

If you would like some personalized coaching in the form of video feedback or online training via video I would be happy to help you. Just click that link!

Also, I'm working on a 4-week Snatch program if you're interested, just let me know at info@kbmuscle.com or the chat button on www.kbmuscle.com

Please share this article wherever you can and subscribe to my YouTube channel above!

Coach Joe Daniels 

Instagram @swingthiskettlebell and 

@thekettlebelllocker