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