Exercise
Kettlebell Snatch
The kettlebell snatch is an explosive full-body move where you accelerate the bell from the ground to overhead in one continuous motion. It builds power, conditioning, and coordination while testing your cardiovascular capacity.
Demonstration
Sets
3
Reps
5-8 per side
Rest
2m
Explosive pull and punch, controlled catch and descent.
The kit
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How to do it
- 1
Stand with the kettlebell between your feet, hip-width apart.
- 2
Hinge and grab it with one hand, then explosively drive your hips forward.
- 3
As it rises, move your hand underneath and punch your fist through overhead in one fluid motion.
- 4
Catch it overhead with your arm locked and shoulder stable.
- 5
Stand tall for a second, then lower it back down and reset for the next rep.
- 6
Keep breathing-don't hold your breath through the whole rep.
Common mistakes
- Arm-bending too early instead of letting hip drive accelerate the bell
- Catching with a bent arm instead of punching through to full lockout
- Letting your shoulder shrug up at the catch instead of packing it down
Dad tips
- Master the clean and high-pull before attempting snatches with heavy weight.
- Start with a lighter kettlebell to dial in the technique.