shoulders advancedAI Tracked

Kettlebell Snatch

Swing a kettlebell from between your legs to overhead lockout in one explosive movement. The king of kettlebell exercises. Maximum power output in a single kettlebell movement. Builds explosive hip power, shoulder stability, and grip endurance. Extreme cardiovascular demand — heart rate spikes immediately.

How to Do Kettlebell Snatch: Step by Step

  1. Swing KB between legs like a standard swing
  2. As KB reaches chest height, punch your hand to the ceiling
  3. Lock out overhead — KB rests on back of forearm
  4. Control the descent back between legs

Common Mistakes to Avoid

  • Flipping the KB over the hand and banging the forearm
  • Using arm strength instead of hip power
  • Not locking out fully overhead
  • Losing the hip hinge on the way down

Kettlebell Snatch Tips

  • Master the kettlebell swing and clean before attempting the snatch
  • The 'punch through' at the top is the key — it prevents the KB from flipping and bruising your forearm
  • Start with a lighter KB — the snatch is technical and demands respect
  • The snatch test (100 reps in 5 minutes) is a classic KB certification standard

Muscles Worked

shouldersgluteshamstringscore
Equipment kettlebell
Tracking Count reps

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