Kettlebell Snatch
Auto DetectedExplosive full-body kettlebell lift from swing to overhead lockout, targeting glutes, hamstrings, and core for power, conditioning, and athletic coordination.
About Exercise
Equipment
Kettlebell
Difficulty
5/5 • Advanced
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Quads, Forearms, Lats
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris
Abs
7/10Rectus Abdominis
Shoulders
7/10Anterior Delts
Lower Back
6/10Erector Spinae
Obliques
6/10External Obliques
Traps
6/10Upper Traps
Quads
5/10Rectus Femoris
Forearms
5/10Flexors
Lats
4/10Programming
Typical Rep Range
5-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart, kettlebell on floor centered between feet. Hinge at hips to grip handle with one hand, keeping back neutral and core engaged.
- Hinge hips back to swing kettlebell between legs with straight arm.
- Explosively drive hips forward and up, keeping kettlebell close to body.
- Lead ascent with elbow, maintaining slight bend.
- Punch hand through handle at head height to rotate bell.
- Lock out overhead with straight elbow and packed shoulder.
- Guide descent with hip hinge, absorbing weight in legs.
Coaching Tips
Form Cues
- Snap hips explosively
- Zip bell to body
- Punch through handle
- Pack shoulder down
- Maintain neutral spine
Breathing
Inhale during backswing, exhale forcefully through hip drive and lockout.
Tempo
1-0-1
Range of Motion
Full hip hinge to backswing; explosive extension to overhead lockout with arm straight, hips and knees fully extended at top.
Safety
Safety Notes
- Master kettlebell swing and clean first
- Start with light weight
- Ensure proper wrist rotation to avoid slamming
- Maintain core brace for spine stability
- Consult instructor if new to ballistic lifts
Spotting
Not recommended; perform under coach supervision for form checks, use lighter loads for safety.
Common Mistakes
- Pulling with arms
- Allowing bell to flop on forearm
- Rounding lower back
- Loose shoulder at lockout
- Overextending neck
When to Avoid
- Acute shoulder impingement
- Lower back strains
- Wrist or forearm injuries
Flexibility Needed
- Full shoulder flexion to 180 degrees
- Adequate hip hinge mobility
- Thoracic spine rotation freedom
Build Up First
- Proficient in kettlebell swing
- Competent kettlebell clean technique
- Overhead lockout stability from press
Also known as
KB Snatch, One-Arm Kettlebell Snatch, Single Kettlebell Snatch
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