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Full body

Kettlebell Snatch

The Kettlebell Snatch is a strength exercise with a kettlebell for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 15%, upper traps 13% and quads (vastus lateralis) 9%.

Also known as: kb snatch

Level: AdvancedEquipment: KettlebellMulti-joint (compound)Unilateral: one arm or leg at a time
Kettlebell Snatch demonstration

How to do it

  1. Set a kettlebell about a foot in front of you, feet shoulder-width.
  2. Hinge at the hips, grip the handle with one hand and hike the bell back between the legs.
  3. Snap the hips forward so the bell floats up close to the body.
  4. As it passes the chest, pull the elbow back and punch the hand through so the bell rolls softly onto the back of the forearm overhead.
  5. Lock the arm overhead, then let the bell drop back into the hinge for the next rep.

Tips

  • Punch the hand up through the handle so the bell lands without a thud on the forearm.
  • Keep the bell close on the way up: think of pulling it along your body.
  • Breathe out sharply as the hips snap forward.

Common mistakes

  • Letting the bell arc wide and flip over onto the wrist.
  • Squatting the bell up instead of hinging from the hips.
  • Muscling the bell up with the shoulder instead of using hip drive.

Muscles worked by the Kettlebell Snatch

  • Gluteus maximus Primary15%
  • Upper traps Primary13%
  • Quads (vastus lateralis) Primary9%
  • Spinal erectors (lower back) Secondary9%
  • Hamstrings (biceps femoris) Secondary8%
  • Quads (vastus medialis) Secondary8%
  • Front delts Secondary6%
  • Hamstrings (semitendinosus/-membranosus) Secondary5%
  • Calves (gastrocnemius) Minor5%
  • Side delts Minor4%
  • Obliques Minor4%
  • Lower traps Minor4%
  • Forearm flexors Stabilizer3%
  • Triceps (long head) Stabilizer3%
  • Upper abs Stabilizer2%
  • Rotator cuff Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

One arm at a time. A fast pull from the floor straight to overhead in one motion: the same triple extension as the clean, with the upper traps and shoulders turning the bar over and locking it overhead.

Kettlebell Snatch alternatives

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Frequently asked questions

What muscles does the Kettlebell Snatch work?

Mainly the gluteus maximus, upper traps and quads (vastus lateralis). The spinal erectors (lower back), hamstrings (biceps femoris), quads (vastus medialis), front delts and hamstrings (semitendinosus/-membranosus) assist.

Is the Kettlebell Snatch good for beginners?

The Kettlebell Snatch is rated advanced. If you are new, learn the Dumbbell Snatch first and build up from there.

What is a good alternative to the Kettlebell Snatch?

For example the Dumbbell Snatch, Power Snatch and Snatch. They train mostly the same muscles, some with different equipment.

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Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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