Kettlebell Snatch
For single or double arm kettlebell snatch, begin with the kettlebell on the floor, between your feet. Bend slightly at the hips and mostly knees, so your chest stays upright and grab the handle of the KB with your arm twisted so your thumb is pointing behind you.
Pull the KB off the floor by extending your hips and knees. Once the KB is off of the ground, vigorously raise shoulder above the KB while keeping it close to your body. Jump upward extending your body. Leading with your elbow, raise your shoulder and elbow and pull the KB upward with your arm. As the KB continues to rise slightly, decelerate rise of handle allowing the KB to rotate in hand into inverted position. Punch the KB upward in a overhead straight arm position with the KB positioned behind forearm.
You can do multiple reps on one side or you can switch arms if doing single arm kettlebell snatches. If you are doing two arm kettlebell snatches, you will do this on both side simultaneously.
If you are doing single or double arm kettlebell HANG snatches you will bend and your hips and knees, pushing your butt back so your chest stays upright, holding the handle of the KB just below your body, with your arm twisted so your thumb is pointing behind you.
Vigorously raise shoulder above the KB while keeping it close to your body. Jump upward extending your body. Leading with your elbow, raise your shoulder and elbow and pull the KB upward with your arm. As the KB continues to rise slightly, decelerate rise of handle allowing the KB to rotate in hand into inverted position. Punch the KB upward in a overhead straight arm position with the KB positioned behind forearm.
You can do multiple reps on one side or you can switch arms if doing single arm kettlebell snatches. If you are doing two arm kettlebell snatches, you will do this on both side simultaneously.
Kettlebell snatches and hang snatches are part of Kyra Williams’ online personal fitness training program and workout routines as they strengthen and stabilize the posterior chain, shoulders, core wrists and elbows. It’s also a great way to boost your heart rate and get in cardio since it is a very dynamic movement.
Your Coach,
Kyra
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