kettlebell split snatch
Kettlebell snatches are a hinge pattern movement that improve power through two areas: the posterior chain and the upper body. It’s a very complex movement that works the entire body and improves power. The split stance version adds on an additional challenge for the lower body.
Which Muscles Are Worked?
How to do kettlebell split snatch Properly
Step by Step Guide
Begin standing with the feet about hip distance apart and hold one kettlebell in your fingers on the ground in front of you. Have the other arm straight and reaching back the entire time.
Assume a hinge position as you push the hips back, bend the knees slightly, and maintain a neutral spine.
While straightening the knees, pull the kettlebell directly upward as if you were doing an upright row.
Then, flip the kettlebell handle into the palm of your hand more as it continues to accelerate overhead until the arm is straight and locked out. At the same time, hop one foot back behind you and go down into a split squat stance with the front foot flat and the back leg’s heel lifted.
Allow the kettlebell to lower back down toward the shoulder as you step the back foot forward to resume a hip distance apart stance.
Then lower the kettlebell back down to the ground using control and re-assume the hinge position.
Repeat for the desired repetitions on both sides.
A common mistake is extending the spine and losing abdominal control. As you swing the kettlebell up and stand in an upright position, you may be prone to backbending the spine due to the momentum. Instead, pull your belly button toward your spine and keep the spine in neutral the entire time.