Single Kettlebell Dead Snatch

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Kettlebell Exercise Information

Kettlebell Snatch

The kettlebell snatch is an exercise where the weight is moved from below the hips to overhead in an explosive and ballistic movement that's uninterrupted.

There are many different kettlebell snatch variations with variables as follows, but certainly not limited to:

  • Height
    • Dead
    • Hang
  • Movement
    • Swing
    • Pendulum
    • Squat
  • Grip
    • Loose
    • Open palm
    • Waiters grip
    • Etc.

There is also the full and half snatch. The full snatch is where the kettlebell is snatched overhead and then dropped from overhead into the next rep. The half snatch is where the kettlebell is snatched overhead but then is lowered into a racking position from where it moves into the next rep.

Any Snatch

When you see Any Snatch programmed in a workout, it means that any variation of the snatch can be used. It's up to the athlete to decide what is best to use, a swinging or a squat movement, Hardstyle for speed or Sportstyle for endurance, and so on.

Speed/RPM/Tempo

The shortest path and fastest variation is the hang snatch. The longest and slowest is the pendulum snatch. The longest, but not slowest is the dead snatch.


RPM

Slow tempo:

20RPM for the Kettlebell Snatch which is a parent of this exercise.
Fast tempo:

32RPM for the Kettlebell Snatch which is a parent of this exercise.

Alternatives

Alternatives for this exercise are:

  1. Kettlebell Clean and Press
  2. Kettlebell Clean and Push Press
  3. Kettlebell Clean and Jerk

Common Mistake(s):

This information flows through from Kettlebell Snatch

  1. Chin to chest/neck flexion

    The chin is close to the chest during any hip hinge movement, for example, a swing, clean, or snatch performed with a hip hinge movement.

Single Kettlebell Dead Snatch

  1. The shoulders and/or eyesight aren’t leading

    The first thing that comes up is not the shoulders. While pulling the weight from the ground the hips might rise first, or the knees might be pulled back while the shoulders stay low.


Also know as: Dead Snatch

Parent exercise: Kettlebell Snatch

This is a: Loaded Exercise Variation

Is loaded with equipment: Kettlebell

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On-page quicklinks:

Exercise Photo Gallery

Related Workouts or Warm-ups

Form and Technique

This section explains the form and technique for the Single Kettlebell Dead Snatch exercise.

As a registered member you will be able to evaluate yourself against the technique and record any issues which you can then work on.

Set-Up

Form

Goal

Muscles Used:

Lateral Info:

Bilateral Exercise, Unilateral Load


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