Top 5 Kettlebell Snatch Variations for Power & Performance

Are there any kettlebell snatch variations? Can I pump up this regular exercise? It’s a big yes.

The kettlebell snatch is an extremely difficult lift in terms of technique. If you learn it and incorporate it into your training regume, though, you will experience a variety of power, strength, and endurance benefits and have a total kickass physique.

This vigorous exercise works the posterior chain muscles, uses the entire body, improves the core, and speeds up the heart rate.

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Best Kettlebell Snatch Variations to Try

A pulling exercise, the kettlebell snatch utilizes every muscle in the body from head to toe.

It requires a lot of work to lift the kettlebell from the top position, bear the weight, and change momentum at the bottom. Here are five best kettlebell snatch variations to try:

1) Hang snatch

Hang snatch is a great kettlebell snatch variation. It begins in the hang position, where the kettlebell is raised off the ground to roughly shin height.

A forceful start of the hip drive and high pull raises the kettlebell overhead from the hang. That takes loading via quads, hamstrings, and glutes to return the kettlebell to the hanging position.

As the kettlebell does not touch the ground in the hang variation, using greater weight and/or performing exercises with high repetitions can help protect the lower back. Working on explosiveness and speed is a useful use of this variation.

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2) Double hang snatch

A single motion of the snatch involves hundreds of muscles. (Image via Pexels/Taco Fleur)

The double hang snatch is a progression to the single-arm hang snatch. This kettlebell snatch variation puts greater weight on the posterior chain while challenging the upper body to time the movement of both kettlebells through the snatch.

It's important to load the lower body while maintaining core stability, as the kettlebells don't contact the ground before resetting for the next repetition. The double hang snatch exercises the lower body muscles, builds lower back strength, and assesses core stability.

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3) Half rotational kettlebell snatch

As you coordinate the drop off the rack, pivot, hip extension, and pull in this kettlebell snatch variation, you will be able to add a little more momentum.

Avoid letting the bell descend so that it jerks the shoulders and starts a chain reaction. To create a slight hip hinge and clear a route for the bell, learn to employ the pendulum and the pivot.

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4) Kettlebell half snatch

The kettlebell snatch utilizes every muscle in the body from head to toe. (Image via Pexels/Anastasia Shuraeva)

This kettlebell snatch variation is a motion that can simplify the drop, promote muscular development, and serve as an excellent exercise for kettlebell snatch practice all around.

The half-snatch is a terrific exercise for beginners who're just beginning to use kettlebells in their workouts, advanced lifters looking for some variety in their routines, and anyone who needs to lower their eccentric power to ease back pain.

The difference lies during the downswing — controllably lower yourself to the rack position. As you would for a clean shot, lower the bell on the backswing. Activate the posterior chain by loading it, and swing it to the overhead position.

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5) Dead stop kettlebell snatch

This is a great kettlebell snatch variation to try. You will hike, grab the weight, and pause while holding the bell in front of you. After doing the drop into the trek, set the bell back down.

One rep at a time is a fabulous approach to doing the movement using this method. The lack of downswing makes the weight heavier, as you will have to work harder to generate the power with each rep.

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Takeaway

A single motion of the snatch involves hundreds of muscles. The body needs more energy when you use more muscles, which results in an increase in the amount of fat and glucose you burn. Kettlebell snatch variations are some of the most fabulous exercises for burning fat.