Half Snatch

FULL BODY | PULL

Glutes / Hamstrings / Back / Shoulders

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Description

The Half Snatch is a dynamic kettlebell exercise that combines explosive power with precise technique to target a range of muscles, including the hamstrings, glutes, lower back, shoulders, and core. This movement is commonly performed with a single kettlebell, though two can be used as well.

To execute the Half Snatch:

• Begin with the kettlebell on the ground, about a foot-length in front of you. Assume a hip-width stance with your knees slightly bent.
  
  
• To initiate the movement, hike the kettlebell as if it were a football. Explosively extend your hips and knees while simultaneously pulling the kettlebell upward.
  
  
• As the kettlebell rises, rotate your hand and achieve a comfortable hand insertion. The momentum generated by your lower body should propel the kettlebell upward, so it travels in a near-vertical trajectory (though there is a slight arc).
  
  
• At the top of the snatch, your arm should be fully extended overhead, and the kettlebell should be stationary above your head.
  
  
• From here, bring the bell down to the rack position before starting the next rep.

The Half Snatch is an excellent exercise for developing power, shoulder stability, and overall athleticism. Incorporate it into your kettlebell routine to enhance full-body strength and coordination.

Start with a manageable kettlebell weight, focusing on mastering the technique, and gradually increase the load as you become more proficient.

Whether you're seeking to improve your strength or add variety to your workouts, the Half Snatch is a valuable kettlebell movement.

Note: Unlike the Full Snatch, the Half Snatch brings the bell down to the rack from overhead position. This strengthens the shoulders via eccentric movement and reduces palm callusing with each rep.