Kettlebell Snatch
The Kettlebell Snatch is an advanced, full-body plyometric exercise that builds explosive power by lifting a kettlebell from between the legs to an overhead lockout in one fluid motion. It primarily targets the posterior chain, shoulders, and core while improving coordination and conditioning.
Since the snatch requires high velocity and precise timing, the AI monitors your set duration and RPE to detect fatigue early; slowing down often precedes form breakdown and wrist bruising. If your wearable data (HRV or sleep) indicates low central nervous system recovery, the app will auto-adjust your volume or suggest a regression like the Kettlebell Swing to preserve power without risking injury. Additionally, by tracking shoulder health over time, the system can intelligently swap this overhead movement for high pulls if you report specific joint limitations.
Form Cues
- Hike the kettlebell high between your legs to start
- Snap your hips forward explosively to generate momentum
- Keep the bell close to your body like zipping a jacket
- Punch your hand through the handle at chest height
- Lock out the arm fully with your bicep near your ear
- Don't cast the kettlebell out in a wide arc away from you
- Don't grip the handle too tightly
- Don't use your shoulder to lift the weight; use your hips
- Don't let the kettlebell slam onto your forearm at the top
- Don't squat down; maintain a hip hinge pattern
Common Mistakes
- Casting the bell in a wide arc
- Banging the wrist at the top
- Squatting instead of hinging
- Lack of explosive hip drive
- Gripping the handle too tightly
Muscles Worked
This exercise is a powerhouse for the posterior chain, heavily recruiting the glutes and hamstrings to generate explosive upward momentum. It also demands significant stability from the core, upper trapezius, and anterior deltoids to catch and stabilize the weight overhead.
Primary
Secondary
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