Kettlebell Snatch

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Stand shoulder-width apart, place the kettlebell in front of you, and grip the handle with one hand.
• Swing the kettlebell back between your legs to generate momentum from your hips.
• Drive your hips forward explosively and pull the kettlebell close to your body until it feels weightless.
• Lock out your arm fully overhead and stabilize your entire body at the top.

Common mistakes

• Casting the kettlebell out in a wide arc, causing it to slam against the back of the forearm.
• Failing to use hip extension and relying entirely on the shoulder to pull the weight up.
• Keeping a soft elbow at the top instead of achieving a solid overhead lockout.

Frequently asked questions

How do I prevent the kettlebell from slamming against my forearm?

Punch your hand actively through the handle at the top of the movement before the kettlebell flips over.

What are the primary muscles targeted during the kettlebell snatch?

The movement primarily targets the shoulders, glutes, hamstrings, and the stabilizing muscles of the core.

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