Are you looking to amp up your strength training routine with powerful, effective moves? If so, the kettlebell snatch might be just the ticket to take a humdrum weightlifting workout to the next level.

The kettlebell snatch is a dynamic, full-body exercise that builds power and strength while offering metabolic conditioning, but it’s not exactly the easiest to master. 

Keep reading to learn more about how to do kettlebell snatches with proper form and the benefits of this explosive movement, thanks to Peloton Instructor Logan Aldridge and Andy Fata-Chan, a physical therapist at Moment Physical Therapy & Performance. By the time you’re done, there’s a good chance you’ll be pumped about the idea of adding kettlebell snatches to your routine.

What Are Kettlebell Snatches? 

Kettlebell snatches are an advanced yet approachable take on a classic Olympic lift, the barbell snatch. Using a single kettlebell (the weighted implement that has a heavy bell or ball at the base and then a looped handle that bridges over the top), this exercise involves hoisting the weight from the floor up in front of the body until it’s punched up overhead.

The movement combines elements of the single-arm kettlebell swing, clean, and press into one fluid, explosive motion, making it a fantastic metabolic, cardiovascular, strength, and power exercise in one.

The Key Benefits of Kettlebell Snatches

Kettlebell snatches are a “total-body powerhouse move,” according to Logan, and offer a host of benefits when you add them to your workout routine. “They build strength, boost cardiovascular endurance, and improve power and coordination,” he explains. “You’re getting a killer combo of explosive hip drive and upper-body stability, all while torching calories.”

He describes the kettlebell snatch as functional fitness at its finest. What, exactly, does that mean? Functional exercises are those that mimic everyday movement patterns, so they both strengthen and prepare your body in ways that translate to the way you naturally move your body outside of the gym.

For example, kettlebell snatches serve as a fantastic functional exercise because they train you to use your whole body to efficiently lift something from the floor to overhead, which you might need to do when placing a storage bin on a high shelf or shoving your carry-on suitcase in the overhead bin on an airplane. “Think: Picking up groceries or hoisting a bag overhead,” Logan adds. “Plus, it’s a great way to challenge your mental toughness and keep your workouts dynamic.”

Another key benefit of the kettlebell snatch is that it improves your ability to produce power in the lower and upper body, Fata-Chan adds. “It also exposes your shoulder to higher velocities, which can help prepare you for activities such as throwing or boxing,” he says.

Which Muscles Are Worked By Kettlebell Snatches? 

The kettlebell snatch exercise works nearly every muscle group in your body, Logan says. “In the swing phase, it’s all lower body and core; the pull phase recruits your back and arms; and the catch locks in your shoulders and core for stability,” he explains. “It’s a symphony of movement!”

Here’s the breakdown of the muscles worked by snatches with a kettlebell:

How to Do a Kettlebell Snatch with Proper Form

Here’s exactly how to do a kettlebell snatch with correct form, according to Logan and Fata-Chan.

1. Get Set Up

Start standing with your feet slightly wider than shoulder-width distance apart. Extend your left arm out to the side to serve as a counterbalance. (You’ll be using the other arm to grip the kettlebell.) Set a kettlebell on the floor about a few inches in front of your feet.

2. Start with a Squat

Keep your core engaged and back straight as you hinge at your hips and squat down to grip the kettlebell in the center of the handle with your right hand. Tilt the bell toward you.

3. Hike the Kettlebell Backward

Keeping your knees, hips, and torso in the same position, swing the bell backward between your legs until your right forearm touches your thigh. 

4. Explode 

Let the bell swing back down and forward, then explode through your feet and extend through your knees and hips, straighten your legs by powerfully driving your feet into the ground like you’re pushing the earth down (think: explosive leg press) to propel the bell upward. 

5. High Pull and Punch Overhead

As the kettlebell passes hip height, bend your elbow to pull the bell closer to you, keeping your elbow close to your side, then rapidly extend your arm upward as you guide the kettlebell overhead. You can allow the kettlebell to flip over the top of your hand (as demonstrated above by Peloton instructor Andy Speer) or rotate your wrist forward as you punch your hand overhead. 

At the top of the movement, your palm should be facing forward, and your hand should be stacked directly over your shoulder. Keep your core engaged; think about closing your ribs and avoid arching your back.

Keep in mind that the first part of the motion is like a kettlebell swing, and then as the bell travels up from your chest toward the ceiling, the motion should be as vertical as possible. 

5. Control the Descent

Rotate your wrist and bend your elbow to allow the kettlebell to naturally arc back downward toward the gap between your legs on the descent. Allow momentum to carry the kettlebell through the space between your legs. From here, you can reverse the hike movement and place the bell back on the floor in front of you (shown above) or swing the kettlebell forward to begin another rep (shown below).

In terms of breathing, Logan says you should exhale on the upward drive and inhale on the way down. Keep your gaze forward and neck long; don’t lift your head to look up at the bottom of the swing, and don’t look back or up at the kettlebell at the bottom or top of the snatch. 

Mistakes to Avoid When Doing Kettlebell Snatches

It might be clear from the breakdown above, but there’s a lot going on during a kettlebell snatch. Here are some of the most common kettlebell snatch mistakes, according to Logan. While it might take some trial and error to learn proper form, it’s important to be cognizant of these issues and avoid them whenever possible to avoid injury.

Kettlebell Snatch Modifications 

The kettlebell snatch isn’t a straightforward or easy strength exercise, but you can work up to it by building your strength and skills with other moves and drills first. Below, Logan and Fata-Chan shared a few of their favorite modifications for beginners to progress toward kettlebell snatches safely and easily.

When you’re ready to try snatches in all their glory, Logan suggests starting with a lighter weight, like a 10–15 pound kettlebell. This will allow you to focus on your form and technique. As he says, “It’s all about building confidence and consistency before going full send.”

Fata-Chan also recommends tapping a qualified fitness professional for help, if you’re able. “Getting coached by somebody who's certified in kettlebell training can help you save a lot of time and frustration,” he says.

Are Kettlebell Snatches Suited for Beginners? 

Let’s call a spade a spade: kettlebell snatches aren’t easy to learn or perform. That said, “while they’re not the first move I’d throw at a beginner, they’re absolutely learnable with the right progression,” Logan says.

What does this mean, practically? Start with foundational moves, like the ones outlined above. “Master the kettlebell swing for hip power, then add the high pull to get the pull phase down. From there, ease into a light snatch, focusing on one rep at a time,” Logan says.

Fata-Chan echoes these suggestions, noting that beginners should first focus on the less advanced kettlebell skills, like the swing and clean. “You can also include overhead carries and marches to increase your capacity at the shoulder as you introduce snatches,” Fata-Chan explains.

“For a routine, try this: 2-3 times a week, do three sets of 5-8 swings, then 3-5 high pulls per side, building up to 3-5 snatches per side as you get comfortable,” Logan advises. “Pair it with squats or push-ups for a balanced sesh. Patience is your PR here!”

Similarly, Fata-Chan says it’s wise to focus on doing more sets of fewer repetitions initially as you master your technique. “Instead of doing 3 sets of 10 repetitions, you can perform 10 sets of 3 repetitions,” advises Fata-Chan. “This allows you to practice different cues and build different awareness after each set.”

The Takeaway

Incorporating kettlebell snatches into your strength training program is a great way to work most of the major muscles in your body while building power, functional strength, grip strength, and getting your heart rate up. Learning proper form and progressing slowly allows even beginners to work up to mastering this dynamic exercise.

Ready to get started with kettlebell snatches, or just build your confidence with kettlebells? Check out the kettlebell classes on the Peloton App or kettlebell-based strength workouts on Peloton Strength+, and heed Logan’s parting advice: “Channel that energy—snatches are about power and flow. Rest when you need to, but push your edge safely.”