Understanding the Military Kettlebell Snatch (Made Simple)
The Kettlebell snatch is a full-body movement made up of two main parts: the upward phase and the downward phase. In kettlebell sport (Girevoy Sport or GS), a good rep is counted only if the kettlebell finishes in a strong, controlled position overhead—this is called fixation.
In Military Snatch the switch happens multiple times and the lift lasts for 12 minutes.
Traditional Snatch:
In the traditional snatch, the kettlebell is swung back and forth, then lifted upwards in an arc, using the legs and hips to generate power.
Military Snatch:
The military snatch eliminates the backswing and aims for a more linear, vertical lift of the kettlebell from the swing to the overhead position.
Purpose of Military Snatch:
This variation is often used in kettlebell sport as an alternative to the traditional snatch, especially when a lifter’s forearms are fatigued. The straighter path can be less demanding on the forearms while still engaging the power of the legs and hips.
What is Fixation?
Fixation means you stop and hold the kettlebell still above your head for a moment. The kettlebell handle should lie diagonally across your palm, and the round part of the bell should rest on your forearm. This is the start and end point of each rep.
The Downward Phase (Going Down)
Drop: From the overhead position, you start by dropping the kettlebell. Your shoulder moves the bell slightly away from your body and downward.
Re-Gripping: As the bell drops, you shift the handle from your palm into your fingers.
Backswing: Once the handle is in your fingers, your arm straightens and the bell swings between your legs. Your torso stays upright at first. As the bell swings further back, your hips bend and knees extend a bit.
The Upward Phase (Coming Up)
Forward Swing: From the backswing, you drive the hips forward and slightly bend the knees to start moving the bell forward and upward.
Acceleration Pull: As the kettlebell rises past your knees, you add power by pulling with your arm and rotating your body slightly. This quick, explosive part is key to a strong snatch.
Hand Insertion: As the bell nears the top, you slide your hand through the handle—from fingers back into your palm—to catch it smoothly.
Fixation: The bell rests once again in the locked overhead position, and the cycle begins again.
In Simple Terms
Think of the snatch as a smooth swing from the ground to overhead.
You go down (drop, re-grip, backswing) and then up (forward swing, pull, insert, hold).
The most important part is controlling the bell at the top—fixation—to show mastery and earn points in competition.
How Kettlebell Snatch Impacts Your Fitness :
Kettlebell training, especially exercises like the snatch, is not just about strength—it’s a full-body workout that challenges your aerobic (with oxygen) and anaerobic (without oxygen) systems. It’s intense, fast-paced, and delivers serious fitness results when done consistently.
What Happens in Your Body During Kettlebell Training?
It boosts your heart and lungs: The snatch is a high-intensity movement that gets your heart pumping. This helps improve your cardiovascular fitness—your heart and lungs get stronger.
It strengthens muscles: While it’s not mainly for building big muscles, it still makes your muscles stronger and more efficient.
It burns a lot of energy: Your body uses both aerobic and anaerobic energy systems, which increases your overall fitness levels.
It increases blood lactate levels: That burning feeling you get? It’s from lactate—a byproduct of intense effort. High levels during training show that your body is working hard, which helps improve endurance.
Why Kettlebells Aren’t for Bulking Up
Kettlebell training isn’t designed for muscle hypertrophy (muscle growth) like traditional weightlifting. In weight training, you spend more time under tension, especially in the eccentric (lowering) phase, which is key for building size. Kettlebell work focuses more on power, endurance, and explosiveness.
In Simple Words
Kettlebell snatches make your heart, lungs, and muscles work together.
They are great for building functional fitness, speed, power, and endurance.
If you train smart and stay consistent, kettlebell snatches can make you feel stronger, leaner, and more athletic—without needing to lift super heavy weights.
