What equipment do you need for the kettlebell snatch?

You need kettlebell to do the kettlebell snatch.

What is a good kettlebell snatch?

For men, a good kettlebell snatch is about a 180 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 85 lb and elite lifters pass 292.5 lb. For women, the standards run from about 50 lb to 165 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Kettlebell

Kettlebell Snatch

How to do the kettlebell snatch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Kettlebell
Difficulty: Expert
Logged as: Weighted reps
Movement: Hinge
Mechanic: Compound

Find more:Glutes exercises Kettlebell exercises

How to do it

Stand with your feet hip-width apart and grip the weight with a wide overhand grip. Explosively extend your hips and knees to lift the weight straight overhead in one motion, catching it with arms straight and knees slightly bent. Stand up fully before lowering the weight back to the ground.

1Use a powerful hip drive to swing the kettlebell overhead in one motion, feeling your posterior chain generate the force
2Guide the kettlebell close to your body and punch through at the top, feeling a smooth lockout
3Control the descent by lowering into a backswing for the next rep

Common mistakes

Don't yank the kettlebell with your arm or let it swing far out in front
Avoid collapsing your wrist or letting the bell crash onto your forearm
Don't hyperextend your back or let your knees collapse inward

Muscles worked

The kettlebell snatch mainly works the quads and glutes, with the triceps, upper traps, upper abs, lower abs, hamstrings, front delts, upper chest, lats, lower back, calves, and side delts assisting.