Venatus Strength and Conditioning

Born in combat. Delivered to you.

Kettlebell Snatch

The kettlebell snatch is a power movement and with the right protocols a great exercise for improving VO2 max.  To perform the KB Snatch use the technique in the video and description below.

  1. Prepare the body as if you are doing a one-arm kettlebell swing.  Grab the kettlebell with one hand and swing it back between the legs.
  2. Powerfully move to the standing (hips and knees extended) position while snatching the kettlebell up over head (imagine punching the kettlebell up).
  3. At the top of the snatch the elbow should lock out and the body should stop moving.
  4. Relax the hips back and allow the kettlebell to swing back between the legs.
  5. Tips for a successful snatch:
    1. Keep the grip on the kettlebell loose so that you can catch it softly without banging the forearm.
    2. The lockout at the top should be in line with your head.
    3. Keep your free hand off your body throughout the movement.
    4. When snatching the kettlebell, the ‘punch’ should start when the kettlebell is moving weightlessly at about chest height.
    5. When dropping the kettlebell from the locked out position be sure to hinge back with the hips first.