HingeKB
The 'Tsar of kettlebell lifts' per StrongFirst — a single continuous motion taking the bell from the floor to an overhead lockout, driven entirely by hip power with a punch-through at the top, no muscling with the arm.
Demo: StrongFirst
Sets
5
Reps
5-10 per side
Rest
1:30
Contraindications
Wrist/forearm bruising is common while learning the catch — build volume gradually. Shoulder impingement history — screen overhead mobility before programming heavy snatch volume. Acute low back pain — regress to swings or high pulls.Setup
Same as the one-arm swing setup with a slightly deeper grip and the kettlebell tilted toward you at the hike.
Execution
- 1Hike the bell back as in a one-arm swing
- 2Drive the hips explosively — quick hips, slow arm
- 3Let the bell float up the centerline of the body, elbow leading, then punch the hand through the handle at the top
- 4Lock out fully overhead with the bell resting on the forearm
- 5On the descent, let the bell drop and flick your grip to catch it, absorbing into the next hinge
Key cues
- Quick hips, slow arm
- Don't lift — launch
- Tame the arc — keep the bell close and vertical
- Punch through at lockout, not a muscle press
- Exhale sharply at the top of hip extension
Common faults
- Muscling the bell up with the arm instead of the hips
- Banging the wrist/forearm at the catch
- Bell flying out and away from the body (wide arc)
- Overextending the lower back at hip lockout
- Punching too early or too late relative to the float
Tweaks
- Half-snatch (bell to shoulder rack, not overhead) for volume work
- Dead snatch — reset from the floor each rep
- High pull as a precursor drill
Muscles
Primary: Gluteus Maximus, Hamstrings, Shoulders
Secondary: Latissimus Dorsi, Forearms, Core
Notes
The centerpiece lift of kettlebell sport (GS) and the StrongFirst SFG curriculum's most technical ballistic.
Sources
- StrongFirst - The Snatch: The Tsar of Kettlebell Lifts
- StrongFirst - Kettlebell Snatch Technique Breakdown
Attribution: StrongFirst / Pavel Tsatsouline