Exercise Library
Kettlebell
Kettlebell Hang Snatch
An explosive pull from the hang to overhead, training the fast hip extension that drives clubhead speed.
hingepower
Why it matters for golf
The snatch turns hip extension into speed, the same job the hips do in the downswing. Getting the bell overhead in one shot also trains timing and shoulder stability at speed, not just at a standstill.
Coaching cues
- Load the hips in the hang with a flat back.
- Snap the hips. The bell rides up close to the body.
- Punch through at the top so the bell rolls, not flips.
- Lock out tall, biceps by the ear.
Common faults
- Muscling the bell up with the arm instead of the hips.
- Bell flipping over and banging the forearm.
- Leaning back to finish instead of standing tall.