Kettlebell Snatch
Pull a kettlebell from between the legs to overhead in one motion, catching it at arm's length.
- Pattern
- Hip hinge
- Equipment
- Kettlebell
- Works
- Glutes, hamstrings, upper back, side delt
- Loads
- Shoulders, elbows, wrists, hips, knees, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Hip Thrust (Barbell)
Hip extension only, with the back braced; the shoulder, elbow, wrist and back stay still.
Elbow Kettlebell Swing
No catch overhead: the elbow and wrist stay still.
Wrist Kettlebell Swing
No catch overhead: the elbow and wrist stay still.
Lower back Hip Thrust (Barbell)
Hip extension only, with the back braced; the shoulder, elbow, wrist and back stay still.
Hip extension from the floor; the knee stays still.
When it stalls, these usually help
Direct work for your hamstrings, which this lift also depends on.
Direct work for your upper back, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.