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Last updated July 18, 2026
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ShouldersFull Body
Snatch (Kettlebell)
Swing a kettlebell from between your legs to overhead in one explosive movement, punching through at the top.
Quick facts
- Level
- Advanced
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- Very High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
Front ShouldersGlutes (max)Hamstrings
Secondary
Upper TrapsQuadsDeep Abs / CoreForearm FlexorsLower Back
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Kettlebell
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Place a kettlebell on the floor between your feet.
- Stand with feet shoulder-width apart or slightly wider.
- Hinge at the hips and grip the handle with one hand.
- Step 2Starting Position
- Swing the kettlebell back between your legs to load the hips.
- Your back should be flat and chest up.
- Free arm is out to the side for balance.
- Step 3Execution
- Explosively extend your hips and knees to drive the kettlebell upward.
- As the bell reaches chest height, pull your elbow back.
- Punch your hand through the handle so the bell flips over your wrist.
- Lock out your arm overhead with your bicep near your ear.
- Control the bell back down by letting it arc forward and hike it between your legs.
- Maintain a flat back and loaded hips at the bottom of each rep.
Alternatives & variations
Explore similar movements targeting the same muscles.
