Exercise Library
OlympiccompoundUnilateral

KB SNATCH

Spartan Standard — 300WOD helmet mark

Kettlebell snatched from the swing to overhead in one movement.

OFFICIAL 300WOD TUTORIAL

300WOD helmet mark

Official 300WOD Tutorial

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HOW TO PERFORM

  1. 1

    Hike the kettlebell back between the legs.

  2. 2

    Drive the hips forward explosively.

  3. 3

    Guide the kettlebell overhead in one movement — punch through at the top.

  4. 4

    Lock out overhead.

  5. 5

    Lower back to the swing and repeat.

THE STANDARD

Full lockout overhead. No banging on the forearm. Controlled descent.

COACHING CUES

Hips drive the bellPunch through at the topLock out overhead

COMMON MISTAKES

  • Banging the forearm.

  • Not locking out overhead.

  • Using the arm to lift.

SCALING / SUBSTITUTIONS

  • KB clean to build the hip drive.

  • Reduce weight.

300WOD APPLICATION

The KB snatch is an Elite and Spartan kettlebell movement.

RELATED EXERCISES

KB Clean
Olympic
Kettlebell Swing
Hinge
KB Press
Push

MOVEMENT DETAILS

Movement Category
Olympic
Movement Type
compound
Equipment
Kettlebell
Primary Muscles
GlutesHamstringsTrapeziusAnterior Deltoids
Secondary Muscles
QuadricepsAbs / CoreTriceps
Standards
Foundation
Hoplite
Elite
Spartan
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