Exercise guide · Olympic Lifts

Kettlebell Snatch

The kettlebell snatch drives the bell from a hip hinge to a locked-out overhead position in one fluid motion. It is an advanced ballistic exercise that trains hip power, grip, shoulder stability, and timing.

Targets: Glutes
Equipment: Kettlebell
Type: Compound

Step by step

How to do the Kettlebell Snatch

Stand over the kettlebell with the feet about shoulder width apart, hinge at the hips, and take a one-hand grip on the handle.
Hike the kettlebell back between the legs with the shoulders packed and the free arm out for balance.
Snap the hips forward to project the bell upward close to the body, keeping the elbow soft rather than pulling with the arm.
As the bell reaches chest height, punch the hand through the handle so the kettlebell rolls gently around the forearm into a locked-out overhead position.
Pause with the bell stacked over the shoulder, then guide it down into the next hinge; finish the set on the other side.

Form cues

Power comes from the hips
Keep the bell close
Punch through the handle
Lock out overhead

Common mistakes

Swinging the bell far away from the body
Pulling with the arm instead of snapping the hips
Letting the kettlebell slap the forearm
Overarching the lower back at lockout

Muscles worked

Primary

Glutes

Secondary

Hamstrings, Quads, Upper traps, Front delts and Forearms

Safety: Master the kettlebell swing and clean before using the snatch. Begin with a light bell, keep ample clear space overhead, and stop for sharp shoulder, wrist, elbow, back, hip, or knee pain.

Alternatives

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