Kettlebell Split Snatch Exercise Guide
Exercise Profile
- Target
- Hips
- Equipment
- Kettlebell
- Body Part
- Hips
- Primary Muscle
- Hips
- Secondary Muscles
- Hamstrings, Glutes, Core
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Kettlebell Split Clean
How to: Kettlebell Split Snatch
- Start with the kettlebell on the ground between your feet.
- With your feet shoulder-width apart, hinge at the hips and grasp the kettlebell with one hand.
- In one fluid motion, drive through your heels, extend your hips, and pull the kettlebell upward.
- As the kettlebell reaches its highest point, transition to a split stance with one foot forward and the other back.
- Lock out your arm overhead as you stabilize the kettlebell.
- Lower the kettlebell back to the ground and repeat for the desired reps.
Common Mistakes
- Not using the hips effectively to power the movement.
- Allowing the kettlebell to drift away from the body.
- Poor overhead positioning of the kettlebell.
Modifications
- Use a lighter kettlebell for beginners to master the form.
- Perform the exercise without weights to practice the motion.
Tips
- Maintain a firm grip on the kettlebell throughout the movement.
- Ensure proper hip hinge mechanics to avoid lower back strain.
- Engage your core to stabilize your body during the snatch.
Tags
kettlebell
strength
hip power
explosive
snatch
full body