Exercise Facts
| Movement Pattern | Hinge, Power, Pull, Unilateral |
|---|---|
| Muscle Group | Back, Core, Forearms, Glutes, Hamstrings, Shoulders |
| Equipment | Kettlebell |
| Environment | Gym, Home, Outdoor |
| Skill Level | Advanced, Intermediate |
| Series | Hybrid Conditioning Series, Kettlebell Power Series, Unilateral Power Series |
Overview
The Kettlebell Alternating Snatch is an advanced full-body power movement that merges explosive hip drive, overhead strength, and rhythm into a continuous flow. It challenges timing, coordination, and precision as the athlete alternates hands mid-rep, creating a dynamic sequence that develops both strength and endurance.
To perform, place a kettlebell between your feet with a stance slightly wider than shoulder-width. Hinge at the hips, grip the handle with one hand, and engage your lats and core. Drive through your hips explosively, allowing the kettlebell to swing upward in a smooth arc. As it reaches chest height, guide the bell overhead by punching your hand through the handle finishing with the bell resting behind your wrist and arm locked out overhead.
At the top of the rep, control the descent, guide the kettlebell back down between your legs, and switch hands as it passes the midline. Immediately continue the next rep with the opposite arm.
This alternating motion develops the posterior chain (glutes, hamstrings, and lower back), shoulders, and core, while reinforcing coordination, grip strength, and athletic efficiency.
Common mistakes include pulling with the arm instead of driving through the hips, over-gripping the handle, or failing to control the hand transition. Cue “hips drive the bell,” “punch through,” and “breathe with rhythm.”
At Relentless Bravery Fitness, the alternating snatch represents mastery through movement strength expressed in flow and control.
Program 3–4 sets of 8–10 reps per arm, resting 60–90 seconds between sets. Use moderate loads to maintain clean rhythm and smooth transitions.
Setup (Steps)
Place kettlebell between feet; stand tall with core engaged; hinge at hips; grip handle with one hand; brace and prepare for explosive drive.
Execution (Steps)
Drive through hips to swing kettlebell upward; pull and punch hand through handle to lockout overhead; control descent; switch hands at the bottom; repeat on opposite side.
Coaching Cues
“Hips drive the bell.” “Punch through.” “Stay tall.” “Switch smooth.”
Common Faults & Fixes
Using arms → focus on hip extension.
Jerky transition → reduce load, smooth the switch.
Bell slapping wrist → improve timing and grip turnover.
Programming Ideas
3–4×8–10 reps per arm; pair with kettlebell swings or push presses; great in conditioning circuits or EMOMs.
Variations
Double kettlebell alternating snatch, single-arm snatch to overhead press, or alternating hang snatch.
Regressions
Single-arm kettlebell snatch or one-hand swing.
Standards & Competition Notes
Full hip extension; smooth transition between arms; stable overhead lockout; equal reps per side.
Safety Notes
Maintain core tension; avoid over-rotation; ensure clear space during hand switch.
