Half Snatch (Kettlebell)

A partial snatch variation that develops explosive hip extension and pulling power, stopping at chest height rather than full overhead lockout.

Instructions

1. Place kettlebell between your feet and take a shoulder-width stance with a slight knee bend.
2. Hinge at the hips and grab the kettlebell handle with one hand.
3. Drive through your heels while explosively extending your hips and knees simultaneously.
4. As the kettlebell reaches ribcage height, rotate your wrist and pull it to shoulder height.
5. Catch the kettlebell at shoulder height with your arm bent and elbow up.
6. Lower the kettlebell back to the starting position in a controlled manner and repeat.

Tips

• Generate power from your hip extension rather than from your arm strength.
• Timing is crucial to the snatch, so practice the movement with light weight before loading heavy.
• The half snatch is an excellent progression toward full overhead snatches.
• Perform single-arm reps to address strength imbalances and improve unilateral power.
• This exercise builds explosive strength, power, and athletic qualities.