Kettlebell Half-Snatch

CoreKB

A ballistic single-arm kettlebell movement from the hike position to an overhead lockout in one continuous motion, requiring the core to control rotational and anti-lateral flexion forces as the bell accelerates and locks out overhead.

Demo: StrongFirst

Sets

4

Reps

5-6 per side

Rest

1:15

Contraindications

Shoulder instability overhead — build the swing and clean first. Wrist bruising if the bell path is incorrect.

Setup

Hike a kettlebell back between the legs like a swing, one hand gripping the handle.

Execution

  1. 1Drive the hips forward explosively to project the kettlebell upward
  2. 2Guide the bell around the wrist as it rises, avoiding banging the forearm
  3. 3Punch through to a full overhead lockout as the bell arrives
  4. 4Keep the core braced to resist rotation and lateral lean under the overhead load
  5. 5Guide the bell back down into the next hike, absorbing with the hips

Key cues

  • Hips drive the power, not the arm
  • Punch through at the top, don't just catch
  • Keep the core braced through the entire arc
  • Absorb the descent with a hinge, not the low back

Common faults

  • Muscling the bell up with the arm instead of hip drive
  • Banging the forearm on the way up (incorrect bell path)
  • Excessive lateral lean to catch the overhead lockout
  • Losing core brace at the top, causing lumbar extension

Tweaks

  • Master the kettlebell swing and clean before attempting the half-snatch
  • Reduce load significantly while learning the bell path
  • Progress to full snatches once half-snatch technique is solid

Regressions

Kettlebell Clean

Muscles

Primary: Obliques, Glutes, Shoulders

Secondary: Hamstrings, Erector Spinae, Grip/Forearms

Notes

ROTATION (flagged), heavily core-dependent ballistic movement requiring anti-lateral flexion control at lockout.

Sources

Attribution: StrongFirst / Pavel Tsatsouline kettlebell ballistics canon