Kettlebell Snatch

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Intermediate

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An explosive, full-body kettlebell lift that moves the weight from the floor to an overhead position in one fluid motion, targeting glutes, hamstrings, and shoulders for power and conditioning.

About Exercise

Equipment

Kettlebell

Difficulty

4/5 • Intermediate

Primary Muscle Groups

Glutes, Hamstrings

Secondary Muscles

Traps, Quads, Abs, Lower Back

Popularity Score

Goals

Power

Conditioning

Hypertrophy

Training Style

CrossFit

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Glutes

9/10

Glute Max

Hamstrings

8/10

Biceps Femoris, Semitendinosus

Shoulders

7/10

Medial Delts, Anterior Delts

Traps

5/10

Upper Traps

Quads

4/10

Rectus Femoris

Abs

4/10

Rectus Abdominis

Lower Back

4/10

Erector Spinae

Programming

Typical Rep Range

5-15 reps

Rest Between Sets

30-120 seconds • Use shorter rest times for conditioning and longer rest for maximal power sets.

How to Perform

Stand over the kettlebell with feet shoulder-width apart, allowing the handle to pass between your legs. Hinge slightly to grip the bell with one hand, maintaining a tall chest and neutral spine before starting the swing.

Initiate the movement with an aggressive hip hinge, hiking the kettlebell backward between your legs.
Explosively extend your hips and knees to drive the kettlebell upward and forward.
As the bell floats upward, guide it close to your body while rotating your hand.
Punch your hand through and lock the elbow out to catch the kettlebell overhead with a straight wrist.
Control the descent back down into the hip hinge and repeat.
Complete all prescribed repetitions on one arm, then switch hands and perform the set on the opposite side.

Coaching Tips

Form Cues

Explode the hips hard.
Punch up to the sky.
Keep the wrist straight.
Control the drop.

Breathing

Inhale during the downswing; exhale forcefully as you drive the kettlebell upward and lock it overhead. Maintain core bracing throughout the movement.