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Kettlebell Half Snatch

AdvancedStrengthTier T4

Snatch a kettlebell overhead, then lower it under control into the rack rather than dropping it. Repeat.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • 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 the gym

fixed_horizontal_bar, kettlebells

Gym

  • kettlebell + squat rack (No safe home substitute has been reviewed yet.)

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.
  • Hike the bell back between the legs to begin the first rep.
  1. She hinges at the hips with the kettlebell hiked back between her legs on a relaxed straight arm, torso tilted.

    Step 1 of 5

    Hike the bell back between the legs to load the snatch.

  2. She stands extended with one arm straight overhead, the kettlebell caught overhead as her hips drive through.

    Step 2 of 5

    Drive the bell vertically overhead to a straight-arm catch.

  3. She draws the kettlebell down in a controlled arc, receiving it into the rack against her forearm and shoulder like a press negative.

    Step 3 of 5

    Pull the bell down into the rack under control like the active negative of a military press.

  4. She lets the kettlebell drop off the rack and swings it back between her legs into the hike for the next rep.

    Step 4 of 5

    Drop the bell from the rack back into the hike to re-snatch.

  5. She hinges at the hips with the kettlebell hiked back between her legs on a relaxed straight arm, torso tilted.

    Step 5 of 5

    Hike the bell back between the legs to load the snatch.

Safety Information

Pull the bell down into the rack under control like a military-press negative rather than letting it fall ballistically. Receive the bell on the forearm and shoulder in the rack before the rack-to-hike drop. Drop from the rack into the hike rather than lowering to the ground between reps. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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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.