Kettlebell Snatch
- Pro
- Advanced
- Functional
- Gym
The kettlebell snatch starts with a swing back between your legs, then a hard hip drive pulls the bell up close to your body before your hand punches through to lock it out overhead. The single explosive pull trains the glutes and hamstrings from the hip drive and the front delts at the lockout. Advanced lifters use it in the gym or functional training for reps, switching arms each set.
- Muscles
- Glutes, Hamstrings, Front delts
- Equipment
- Kettlebell
- Logged as
- Weight and reps
How to
- Swing the kettlebell back between your legs.
- Drive your hips and pull the bell up close to your body.
- Punch your hand through at the top to lock out overhead.
- Lower in one smooth arc and repeat, then switch arms.
Form cues
- Keep your wrist loose to absorb the bell at the top.
- Snap your hips hard, not your arm.
- Exhale sharply as you punch through overhead.
Common mistakes
- The kettlebell bangs into your forearm at the top. Punch your hand through the handle as it rises.
- The arm muscles the bell up from the swing. Let your hip drive send the bell upward.
- The elbow stays bent at the overhead position. Lock your elbow straight at the top.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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