How to Do Kettlebell Snatch: Muscles Worked & Proper Form

Muscles Worked in Kettlebell Snatch

Primary muscles worked:

• Glutes
• Lower Back

Secondary muscles worked:

• Hamstrings
• Adductors
• Trapezius
• Forearm Flexors

How to Do Kettlebell Snatch

1. Stand with your feet fairly wide apart, with a kettlebell about 20 inches in front of you.
2. Grab the handle with one hand and tilt the kettlebell towards you, then powerfully swing the kettlebell back between your legs.
3. Stand up in a strong and explosive movement. The kettlebell will start to move forward. 
4. Pull on the kettlebell with your arm, as if you’re starting a lawnmower, to force the kettlebell into a path closer to your body. 
5. As the kettlebell reaches your head height, let it fly upwards while you sneak your hand underneath it. 
6. Catch the kettlebell at arm’s length above your head. 
7. When reversing the movement, begin by pushing the kettlebell forward. As it starts to fall, ease your grip to avoid forming unnecessary bulges as the handle rotates. 
8. Remain upright as the ball falls downward. Just as your hand approaches your groin, let your hips move backward. Guide the ball so it travels far back, not downward. 
9. Either perform more reps or let the ball swing forward and set it down.

Commentary

The kettlebell snatch is a classic kettlebell exercise that primarily trains your glutes, thighs, and back. It resembles the swing, but with the difference that the kettlebell is moved all the way above the head, which puts extra focus on the upper back and triceps.