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The Benefits Of The Kettlebell Snatch

The Benefits Of The Kettlebell Snatch

So why all the fuss? What’s so special about the kettlebell snatch lift? Let’s take a look at this unique lift and examine the physical benefits of the kettlebell snatch in today’s unique blogisode.

The Benefits Of The Kettlebell Snatch…

In terms of kettlebell lifting  the kettlebell snatch is THE lift for building tremendous athleticism. Next to the kettlebell swing in my opinion this is the lift for preparing the body for most any and all functional tasks. So what’s so special about the kettlebell snatch? 

Brandon Richey Fitness student performing the kettlebell swing with the photo capturing the image of the kettlebell at the zenith.

To learn the kettlebell snatch you need to start with the basics. Jump on my 30 Introductory Kettlebell Workouts now! Just click the image to order now!

Well I’m about to do my best John Madden to break this lift down for you right here! 

The first thing to understand about kettlebell training in general is that it is all about manipulating movement and being able to do so in the most efficient manner. I mean this is the point of optimal physical preparation in the first place, right? 

So the kettlebell snatch lift involves a great deal of technique. First and foremost it’s all about getting the proper set up and the proper set up means you need to make sure you perform the lift with the proper gripping technique. As you will see in the following photo this is the case for both the snatch lift and the basic kettlebell clean set up lift.

When performing a single arm kettlebell lift such as the snatch, or any other single arm lift for that matter, you want to grip the opposite side of the kettlebell handle with the hand you’re using to perform the lift. For instance, if you’re performing the lift with the left hand then grip the kettlebell handle towards the right side of the handle. Again you can see this in the photo here below.

An image of a guy's left hand reaching down to grab the kettlebell up off the ground setting between his legs.

Besides the kettlebell snatch learn how to incorporate the basic kettlebell movements you need into your training to supercharge your fitness. To do this jump in my 30 Introductory Kettlebell Workouts. Just click the image to start.

The proper grip is essential and this grip applies to most all unilateral kettlebell lifts. In addition to maintaining the grip being able to properly create force production by driving momentum through the hips and legs into a locked out position is the other part of the lift. The hip hinge (which is so important in so many major lifts) is crucial for creating the necessary force to get the kettle bell to a locked out position overhead at the end of the snatch lift. 

Once again we are trying to efficiently get the bell to an overhead position as seamlessly as possible. The grip is going to also play a big part in that so that we can create the corkscrew motion with the kettle bell as it rolls around the forearm at the locked out position overhead. Remember at this point of the lift the bell is NOT flipping outward and slamming back down into your forearms. If you are getting bruised forearms from doing kettle bell snatches then you are doing something wrong and you need to reevaluate your technique. 

In performing the kettle bell snatch you can obviously vary how it is performed by either starting out with the bell at the ground and performing a dead snatch, or by performing a more momentum based swinging type of snatch lift which is what I’m demonstrating here in the following video coming out of the single arm swing. Notice the smooth transition of the bell over the forearm. There is no crashing of the bell into the arm with this lift. It’s a smooth corkscrew motion around the forearm and is completely pain free. 

So let’s do a breakdown of what the kettle bell snatch offers us. I mean it’s all about the benefits right? 

The Benefits:

  • It’ll give you a bone crushing grip
  • Dynamic core stability
  • Increased leg power
  • Rock solid shoulder stabiliy
  • Surprisingly good bicep work
  • Seriously enhance your cardiovascular conditioning
  • Just flat out transform you into a physically crazed maniac! 

Yes, the kettlebell snatch lift is one of those lifts you’ll be glad you adopted if you happen to be an individual that finds yourself in the middle of a wrestling match, in the center of the octagon, battling it out on the gridiron, or for just absolutely refusing to make more than one trip inside the house by toting all your groceries at once. 

As you can see it’s pretty hard to deny the value and return on investing in the kettlebell snatch lift. This is definitely one you’ll want to incorporate into your arsenal of lifts. 

Kettlebell Snatch: The Takeaway…

Athletically speaking keep in mind that you want to be as functional as possible.  This should be the case as it relates to your competing sports or everyday life scenarios. A smartly applied strength and conditioning program is essentially a simulated environment. The purpose of this environment is for helping you to better create stability and control in an unstable situation. I mean this is basically the definition of sport! The more control the athlete has the better the athlete will perform, period! 

I hope you enjoyed today’s post on the benefits of the kettlebell snatch. If you have any questions regarding this lift and how to readily incorporate it into your strength and conditioning program feel free to post up in the comment box below. Keep training smart. 

If you need an introductory to kettlebell workouts make sure you take advantage of my new 30 Introductory Kettlebell Workouts. These 30 workouts are a great start to your kettlebell program to build you up to the 300 rep workout!



Black and white photo of Brandon performing a single arm kettlebell swing transitioning the kettlebell from one arm to the other.

In addition to the kettlebell snatch learn how to effectively incorporate a battery of kettlebell movements into your strength program by jumping on my 30 day program. Just click the image to get started.

Make sure you check out my brand new 120 Day Functional Fitness Training Program right here below!



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I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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