Stand behind kettlebell with feet slightly wider apart than shoulder width. Bend over at hip with knees bent and back straight. Extend arm downward and grasp kettlebell handle with overhand grip. Lift kettlebell off of floor and pull forearm against inner thighs while keeping hips and knees bent with low back taut.
Swing kettlebell forward from under body. As kettlebell passes knee height, jump upward and continue to pull kettlebell upward. Land quickly on feet with bent legs. Catch kettlebell at arm's length while squat up into standing position with kettlebell over head.
Drop kettlebell down and forward with arm extended. Swing kettlebell back down. Bend over at hips while bending knees so forearm makes contact with inner thigh and repeat.
When finished, swing kettlebell back down between legs. Allow kettlebell to swing forward slightly and back until it comes to rest downward. P lace on floor in original deadlift posture. Continue with opposite arm.
Keep arm straight and back taut throughout swing. Torso will be rotated slightly but attempt to keep shoulders somewhat square by resisting pull of kettlebell rotating torso too far.
Keep wrist straight during catch. Relax grip near top and part way down from top so handle can rotate in hand. Main complaint of this movement is kettlebell hits back of forearm at top. Kettlebell Snatch has less forearm impact.
Following dynamic forces are used during initial pull of kettlebell between legs.
- Scapula & Clavicle
- Spine (Thoracic, Lumbar)