Kettlebell Snatch
Hike the kettlebell back between the legs, snap the hips, and drive the bell upward close to the body. Punch through at the top so the bell lands softly on the forearm with the arm locked out overhead. Lower and re-hinge in one flowing rep.
Primary muscles: Hamstrings, Glutes, Shoulders. Supporting muscles: Quadriceps, Upper Back, Core, Lower Back, Forearms. Equipment: Kettlebell.
Muscles worked
Equipment
How to do it
- Stand over the kettlebell with feet shoulder width and grip the handle with one hand.
- Hike the bell back between the thighs with a neutral spine and a loose arm.
- Snap the hips forward and let the bell rise close to the body.
- Pull the elbow up and back as the bell passes chest height, keeping it close.
- Punch the hand up and through the handle so the bell lands softly on the forearm with the elbow locked out overhead.
- Lower the bell along the same path, re-hinge, and flow into the next rep.
Watch for
- Swinging the bell out in a wide arc and letting it crash onto the wrist.
- Pulling with the arm before the hips finish extending.
- Losing the neutral spine on the backswing.
Breathing
Exhale on the hip snap, inhale as the bell comes back down.
Tip
Learn the high pull first; the snatch is a high pull that finishes with a punch through the handle.
Track this exercise in the SmartReps app
Log sets, reps and weight, and follow your progress with the free workout tracker for iOS and Android. AI coaching is available with SmartReps Pro.
Log this exercise in SmartReps
