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All full body & conditioning exercisesFull Body & Conditioning · Gym

Kettlebell Snatch

A single explosive hip drive takes the kettlebell from between the legs to locked out overhead.

AdvancedKettlebell5 × 5 per side
Kettlebell Snatch demonstration thumbnail — The Kettlebell Snatch: 4 easy steps to master this exercise
Full bodyKettlebell

Kettlebell Snatch

Demo · JTM_FIT

Verified Kettlebell Snatch demonstration by JTM_FIT. Click to play.

How to do the Kettlebell Snatch

  1. 1Hike the bell back
  2. 2Snap the hips
  3. 3Punch through at the top
  4. 4Learn the swing first

Benefits of the Kettlebell Snatch

  • Trains full body — sustained output, coordination and whole-body control explosively, training power as well as size
  • Also trains glutes, hamstrings, shoulders as supporting movers
  • The offset load adds grip and stabilizer demand a straight bar never touches
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services