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Upper Legs · Kettlebell
Kettlebell Snatch
Kettlebell Snatch is an advanced compound strength exercise that works the glutes (upper legs), with the lower back, traps and core assisting. It needs a kettlebell. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Glutes
- Hamstrings
- Shoulders
Secondary muscles
- Lower Back
- Traps
- Core
- Forearms
How to do Kettlebell Snatch
- Stand with your feet shoulder-width apart and a kettlebell between your feet.
- Hinge at your hips and grab the handle with one hand.
- Swing the kettlebell back between your legs, then drive your hips forward and pull it straight up close to your body.
- Punch your hand through as the bell flips onto your forearm, locking out overhead; lower it back into the next swing.
Form tips
- Keep the bell close to avoid it slamming your forearm.
- Power comes from your hips, not your arm.
Kettlebell Snatch alternatives
More glutes exercises
Kettlebell Snatch FAQ
What muscles does Kettlebell Snatch work?
Kettlebell Snatch mainly works the glutes in the upper legs. The lower back, traps, core and forearms work as secondary muscles.
What equipment do you need for Kettlebell Snatch?
You need a kettlebell.
How many sets and reps of Kettlebell Snatch should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Snatch good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Kettlebell Snatch burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Kettlebell Snatch?
Other exercises for the glutes include Sandbag Cleans, Barbell Coan Deadlift, Barbell Deadlift 360 Degrees and Plate Clean and Press.
For developers
Use Kettlebell Snatch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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