Kettlebell Snatch
A one-arm ballistic lift that takes the kettlebell from between the legs to overhead lockout in a single hip-driven motion. It builds power, grip, overhead stability and conditioning.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Front Delts
Secondary muscles
- Traps (Trapezius)
- Side Delts
- Triceps
- Forearm Flexors
- Lower Back (Erector Spinae)
- Rotator Cuff
- Cardiovascular System
- Sets
- 3–5
- Reps
- 5–10 per side
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with the kettlebell in front of you, hinge and grip it with one hand.
Hike the bell back between the legs.
Drive the hips forward explosively, letting the bell float up close to the body.
As it rises past the chest, punch the hand through the handle so the bell rolls softly onto the forearm.
Lock the arm overhead with the biceps by the ear and stand tall.
Drop the bell back down in front of the body and hinge into the next backswing.
Breathing: Exhale sharply as the hips snap and inhale on the drop.
Coaching tips
Punch through at the top
Keep it close
Hips, not arms
Common mistakes
Looping the bell wide so it flips onto the forearm
Pressing the bell out
Hyperextending the lower back overhead
Grip too tight at the top
Safety notes
Master the swing and clean first, and stop if the grip or hands fatigue.
Keep the shoulder packed and never snatch with an unstable overhead position.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.