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Girevoy-Sport Kettlebell Snatch

AdvancedStrengthTier T4

Aim: hip power, grip and shoulder control. Good for: Kettlebell power training; Hip hinge and overhead strength; Coached conditioning.

Targets: Shoulder
Experienced liftersHip powerGrip strength

When to use

This is for experienced gym users with kettlebell coaching. Use it in the main set after a warm-up. The goal is hip power, grip and shoulder control.

Stop if

Stop if you feel sharp pain, dizziness or shoulder or back pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand hinged over one kettlebell gripped in one hand with the lumbar straight.
  • Swing the bell back between the legs to the dead point to begin the first rep.
  1. He hinges at the hips with the lumbar straight, one arm relaxed carrying the kettlebell swung back between his legs to the dead point, weight on his forefeet.

    Step 1 of 5

    Hinge at your hips with a straight back. Let the kettlebell swing back between your legs while your weight stays on your forefeet.

  2. He rises from the hinge as the kettlebell floats up past his knees toward chest height, his arm relaxed as a rope and the weight shifted to his heels.

    Step 2 of 5

    Stand up from the hinge as the kettlebell floats up past your knees toward chest height. Keep your arm relaxed and shift your weight to your heels.

  3. He stands straight with one arm locked overhead, the kettlebell resting overhead with its handle lying diagonally on his palm, legs relaxed.

    Step 3 of 5

    Stand tall with one arm locked overhead. Rest the kettlebell overhead with the handle slanted across your palm.

  4. He supinates his palm and lets the kettlebell fall, catching it about hip level on a relaxed straight arm with the handle held in his finger hook, knees soft.

    Step 4 of 5

    Turn your palm and let the kettlebell fall. Catch it near hip height on a straight arm with soft knees.

  5. He hinges at the hips with the lumbar straight, one arm relaxed carrying the kettlebell swung back between his legs to the dead point, weight on his forefeet.

    Step 5 of 5

    Return to the hinge with the kettlebell swung back between your legs. Keep your back straight and your weight on your forefeet.

Breathing

  • Two half-exhales on the swing, an inhale on the pull, an exhale at the insertion and an inhale at the drop and catch.

Form Cues

  • Keep your back straight
  • Let the hips drive the lift
  • Keep the arm loose until the top
  • Lock out the arm overhead

Common Mistakes to Avoid

  • Pulling with the arm
  • Banging the kettlebell on the forearm
  • Rounding the back
  • Using a bell that is too heavy

Safety Information

For experienced gym users with coaching only. Start with a light bell; a lighter option is a kettlebell swing.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.