Kettlebell Snatch And Swing

Muscles worked

Setup

1. Place the kettlebell on the floor about a foot in front of you and stand with feet slightly wider than shoulder-width.
2. Hinge at the hips with a flat back and grip the kettlebell handle with one hand, tilting the bell toward you.
3. Engage your lats and core, ensuring your shoulders are higher than your hips and your gaze is slightly forward.

How to do it

1. Hike the bell back between your legs, then snap your hips forward to swing the bell to chest height; exhale forcefully at the peak of the swing.
2. Inhale as the bell falls, hike it back, then drive your hips again, pulling the bell vertically and punching your hand toward the ceiling for a snatch.
3. Lock out the arm overhead with the bell resting on the back of your forearm, then guide it back down into the next hinge in one fluid motion.
4. Continue alternating one swing and one snatch for the duration of the set before switching to the other arm.

Form checklist

• Initiate all upward movement from the hips and glutes, using the arm only as a guide.
• Keep the kettlebell close to your body during the snatch to prevent it from flipping over and hitting your wrist.
• Maintain a neutral spine and avoid rounding the lower back during the hinge phase.
• Keep your shoulder packed down and back throughout the entire range of motion, especially during the overhead lockout.

Pro tips

• Focus on a 'loose grip' during the transition phases of the snatch to allow the kettlebell handle to rotate smoothly in your palm.
• Use your non-working arm to generate momentum and balance by swinging it in sync with the kettlebell arm.

Make it harder

• Add a two-second pause at the top of the snatch to challenge overhead stability and core control.
• Increase the weight of the kettlebell or perform the complex for maximum repetitions within a set time frame.

Frequently asked

What muscles does the kettlebell snatch and swing work?

The kettlebell snatch and swing primarily targets the calves, glutes, hamstrings, quadriceps, and trapezius, and also works the serratus anterior as secondary muscles.

What equipment do you need for the kettlebell snatch and swing?

The kettlebell snatch and swing uses kettlebell.

Is the kettlebell snatch and swing good for beginners?

The kettlebell snatch and swing is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Hang Clean Below The KneesAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
• Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius