Kettlebell Snatch

How to do it

Swing the bell between your legs with one hand, thumb pointing behind. Snap your hips forward — the bell rises straight up your body, close in. As it passes chest height, punch your hand straight up so the bell rolls smoothly over the back of your wrist into a locked-out position overhead. Arm straight, shoulder pulled down into the socket, eyes forward. Control the drop back into the next swing.

Why it's good for runners

The snatch is the most demanding kettlebell movement — pure hip power producing an overhead lift in one motion. It builds the explosive hip drive and conditioning that translate to faster paces and stronger finishes.

Common mistakes

If the bell crashes onto the back of your wrist at the top, you're punching too early — wait until the bell is nearly at lockout, then punch through. Keep the bell close to your body on the way up; wide arcs waste power and stress your shoulder.