Kettlebell Snatch

Kettlebell Snatch


This exercise involves lifting a kettlebell from the ground to overhead in one fluid motion, using a combination of hip drive and arm extension. It is a full-body exercise that targets the shoulders, back, legs, and core.

Muscle Group

Equipment Required

Kettlebell Snatch Instructions

  1. Stand with your feet shoulder-width apart and the kettlebell on the ground in front of you.
  2. Bend down and grab the kettlebell with one hand, keeping your back straight and your core engaged.
  3. Stand up quickly, using the momentum to swing the kettlebell up to shoulder height.
  4. As the kettlebell reaches shoulder height, rotate your wrist and punch your hand up towards the ceiling, allowing the kettlebell to flip over and land on the back of your wrist.
  5. Lower the kettlebell back down to shoulder height and then swing it back down between your legs, bending your knees slightly as you do so.
  6. Repeat the movement for the desired number of reps before switching to the other hand.

Kettlebell Snatch Form & Visual

Kettlebell Snatch

Kettlebell Snatch Benefits

  • Strengthens the lower body muscles, including the glutes, hamstrings, and quadriceps
  • Improves core stability and balance
  • Increases grip strength and forearm muscles
  • Helps to prevent lower back pain and injury
  • Can be modified for different fitness levels and goals

Kettlebell Snatch Muscles Worked

  • Shoulders
  • Back
  • Glutes
  • Hamstrings
  • Core

Kettlebell Snatch Variations & Alternatives

  • kettlebell clean and press
  • kettlebell swing
  • kettlebell high pull
  • kettlebell snatch and press
  • kettlebell windmill