Kettlebell Snatch: How-to, Tips & More
The Kettlebell Snatch is a intermediate compound exercise for your glutes. You do it with kettlebells, one side at a time. It is a good fit when your goal is strength.
Besides the glutes, it also works your shoulders, hamstrings and core, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Shoulders
Secondary
Hamstrings
Secondary
Core
Secondary
How to do the Kettlebell Snatch
- Swing the kettlebell between your legs.
- Drive your hips forward and let it float up close to your body.
- Punch your hand through as it rises and lock it overhead.
- Let it drop back into the swing and repeat.
Kettlebell Snatch tips
- Punch through at the top so the bell does not crash onto your wrist.
Sets and reps
Most lifters do well with 5 to 15 reps per set, and 5 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Kettlebells
Type
Compound
Kettlebell Snatch alternatives
Kettlebell Deadlift
Glutes
Kettlebell Sumo Deadlift
Glutes
Kettlebell Swing
Glutes
45 Degree Back Extension
Glutes
More glutes exercises
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Cable Glute Kickback
Cable machine
Frequently asked questions
What muscles does the Kettlebell Snatch work?
The Kettlebell Snatch mainly works your glutes, with help from your shoulders, hamstrings and core.
How many sets and reps should I do?
A good starting point is 5 to 15 reps per set, and many lifters get the best results between 5 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Kettlebell Snatch good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Kettlebell Snatch?
You need kettlebells.
Add Kettlebell Snatch to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon