Kettlebell Snatch & Swing
Master the Kettlebell Snatch & Swing! Build strength, power & coordination with this dynamic full-body exercise.
The Kettlebell Snatch & Swing is a compound exercise that mainly works the glutes & hips and quads, with help from the back and lower back. You'll need: kettlebells.
Required Equipment
Kettlebell Snatch & Swing Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Lats (latissimus dorsi); Spinal Erectors (erector spinae)
Kettlebell Snatch & Swing Variations and Alternatives
How to do the Kettlebell Snatch & Swing
Starting Position (Image 1 and 4): Stand with feet shoulder-width apart, knees slightly bent. Hinge at the hips to bend over and grab the kettlebell with one hand using an overhand grip.
Swing (Image 2 and 5): Begin the movement by swinging the kettlebell between your legs while keeping your back flat. Drive through your hips and thighs to swing the kettlebell forward to shoulder height.
Snatch (Image 3): As the kettlebell reaches shoulder height, quickly extend your arm and pull the kettlebell upward, flipping it over your wrist and catching it overhead in one fluid motion.
Return and Swing (Repeats Image 2 and 5): Lower the kettlebell back to the swing position in a controlled motion and immediately go into a swing again, thrusting with your hips to maintain momentum.
Repeat the sequence for the desired number of repetitions before switching arms.
Make sure to use correct form to avoid injury, keeping your core engaged and back flat throughout the exercise. Start with a lighter weight to master the movements before progressing to heavier kettlebells.
---
Kettlebell Snatch & Swing FAQs
What muscles does the Kettlebell Snatch & Swing work?
The Kettlebell Snatch & Swing mainly works the glutes & hips and quads, with help from the back and lower back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Kettlebell Snatch & Swing?
Kettlebells.
Is the Kettlebell Snatch & Swing a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Snatch & Swing go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Snatch & Swing variations and alternatives?
Similar exercises include the Bodyweight Swing, Dumbbell Full Swing, Dumbbell Single-Arm Snatch and Dumbbell Single-Arm Swing.
Training calculators
Work out the numbers behind your training before your next session.