Alternating Kettlebell Snatch

HOW TO DO IT

1. 1Hinge at the hips and grip the kettlebell with one hand between your feet.
2. 2Explosively extend your hips and knees to pull the bell upward close to your body.
3. 3Punch your hand through the handle as the bell floats to lock it out overhead.
4. 4Drop the bell into a backswing immediately after locking out the rep.
5. 5Switch hands smoothly during the backswing to repeat the motion on the other side.

COMMON MISTAKES

• Pulling the bell away from the body with the arms instead of hinging.
• Bending the elbow early during the upward trajectory.
• Landing the bell softly on the wrist instead of punching through.
• Failing to fully extend the hips before pulling.

TIPS

• Keep the bell close to your torso during the pull to maintain leverage.
• Punch vertically through the window of your arm at the top.
• Let the hips drive the height, not your shoulder muscles.
• Relax your grip slightly during the float phase to save forearm energy.

SAFETY

• Ensure full elbow lockout overhead to prevent the weight from crashing onto your wrist or head.
• Maintain a neutral spine during the hinge to avoid lower back strain.

DETAILS

Muscles

LatsBack

Equipment

Kettlebell

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Snatch

Arms

Alternating

Legs

Both

Body position

Standing