← EXERCISE LIBRARYConditioning
Kettlebell Snatch
One continuous pull from between the legs to lockout overhead. The highest power-output kettlebell lift and a brutal aerobic tool at moderate load.
- 01Hike the bell back hard between the legs with a flat back and a long arm.
- 02Drive the hips through and pull the bell up the centre line, letting the elbow bend as it passes the ribs.
- 03Punch the hand up and through the handle as the bell reaches head height so it settles rather than slaps.
- 04Lock out overhead with the biceps by the ear, wrist straight and shoulder packed down.
- 05Tip the bell over, guide it down past the shoulder and hinge to absorb it back into the hike.
- 01High pull, then punch the ceiling.
- 02Bell floats, hand goes to meet it.
- 03Show me a locked elbow before the next rep.
- 01Letting the bell loop away from the body, which flips it hard onto the wrist and shreds the forearm.
- 02Muscling the last third with the shoulder, which turns a hip-powered lift into a fatiguing arm lift.
- 03Finishing with a soft elbow, which leaves the load on the rotator cuff instead of stacked bone on bone.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.