The Kettlebell Snatch is a ballistic, full-body exercise that lifts a kettlebell from the floor or swing position to a locked-out overhead position in one explosive motion. It’s a classic movement in both CrossFit and kettlebell sport, demanding speed, coordination, power, and control. The snatch differs from a clean or press because it bypasses the rack position entirely—traveling directly from the ground to overhead in a single fluid path.
When performed correctly, the kettlebell snatch is smooth and powerful, with the bell traveling in a tight arc and landing softly in the overhead position. It challenges grip strength, core stability, hip power, and shoulder endurance. Because the movement is cyclical and continuous, it also delivers a cardiovascular training effect, especially when performed for high reps or in interval formats.
The kettlebell snatch is ideal for developing athleticism and total-body conditioning. It builds explosive hip extension, improves overhead control, and increases muscular endurance across multiple systems. Whether used for strength, speed, or stamina, the kettlebell snatch is a movement that delivers elite-level carryover with minimal equipment.
AMRAP workout, burpee kettlebell deadlift workout, chest to bar workout, double kettlebell front rack lunge workout, kettlebell snatch workout, pull-up workout, ring row workout
12 KB Snatch -
12 Ring rows/pull ups/chest to bar
12 Burpee KB deadlift -
12 Double KB Front rack lunges
bike erg workout, kettlebell lunge workout, kettlebell snatch workout, wall ball workout
800/600 m. bike
8 KB snatch -
12 KB reverse lunges -
8 KB snatch -
16 Wallballs lbs
AMRAP workout, d-ball clean workout, d-ball squat workout, handstand walk workout, kettlebell front rack lunge workout, kettlebell snatch workout, wall walk workout
2 Wall walks/10 m. HSW
5 D-ball cleans - lbs
8 Dual KB front rack lunges-
3 min rest
2 Wall walks/10 m. HSW
5 D-ball squats- lbs
8 Dual KB snatch -
Burpee workout, chest to bar workout, goblet step-up workout, kettlebell overhead lunge workout, kettlebell snatch workout, pistol squat workout, pull-up workout, ring row workout, wall walk workout
15 Alternating KB overhead reverse lunges -
13 Ring rows/Pull ups/Chest to bar
11 Variation af pistol squats (bench or band) / Pistol squats
3 Wall walks
11 Burpees
13 KB goblet Step ups -
15 KB snatch -
AMRAP workout, handstand walk workout, kettlebell goblet step-up workout, kettlebell snatch workout, wall walk workout
3 Wall walks/10 m handstand walk
8 KB snatch (left arm) -
8 KB snatch (right arm)
12 KB goblet step ups
bar muscle up workout, burpee pull-up workout, for time workout, goblet lunge workout, hand-release push-up workout, kettlebell snatch workout, pistol squat workout
14-12-10-8-6-4-2
Pistol squats (bench or band) / Pistol squats
KB snatch -
Hand release push ups/HSPU
KB goblet reverse lunges
Between each round: 2 Burpee Pull-Ups/Banded BMU/BMU)
TC: 15
box jump over workout, double under workout, for time workout, kettlebell front rack walk workout, kettlebell snatch workout, kettlebell swing workout, row workout
70 Double unders
60 DBL KB russian swings -
50 Bojump overs
40 m DBL KB FR walk
30/40 cal row
20 DBL KB snatch
TC: 15
AMRAP workout, bike erg workout, handstand push-up workout, kettlebell snatch workout, kettlebell swing workout, row workout, running workout
Bike + KB Snatch
Row + Russian Swings
Run + HSPU
double under workout, dumbbell clean and jerk workout, dumbbell step-up workout, kettlebell snatch workout, russian twist workout, single under workout, wall ball workout
75 Single unders/50 double unders
14 KB snatch -
24 Wallballs lbs
24 Russian twist with wallball lbs
14 DB step ups -
14 DB clean & jerk -
The explosive hip drive initiates the movement, heavily activating the glutes and hamstrings. Your lower back supports the hinge pattern and helps stabilize the trunk during force transfer.
The kettlebell finishes in an overhead lockout, engaging the deltoids, rotator cuff, and scapular stabilizers. These muscles maintain position and control through the top of each rep.
Core engagement is critical throughout the snatch to maintain posture, resist rotation, and control the bell's trajectory. The trunk stabilizes the body as it shifts from power to control phases.
Each rep challenges your grip and wrist endurance. The snatch also trains hand timing and wrist strength to rotate the bell smoothly and avoid impact.
Stand with feet shoulder-width apart and the kettlebell placed between your legs. Hinge at the hips and grip the kettlebell with one hand. Keep your spine neutral, chest up, and core engaged. Begin by hiking the bell back like a swing.
Explosively extend your hips and knees, propelling the kettlebell upward. Keep your elbow close to your side and allow the bell to travel up along your centerline, not away from your body.
As the bell rises, guide it upward and punch through the handle at the top to secure the bell in a locked-out overhead position. The bell should rotate gently around your wrist and land softly on the forearm without slamming.
Lower the kettlebell by dropping it into a backswing and prepare for the next rep. Keep your posture strong, use your hips to absorb the motion, and maintain a consistent rhythm.
Yes—the kettlebell snatch is one of the most potent single tools for building full-body strength and endurance. It trains you to generate power quickly, stabilize weight overhead, and manage fatigue through efficient movement. When programmed properly, it increases athletic performance and total-body coordination in ways few other exercises can.
The movement is especially valuable in CrossFit, where snatches show up in metcons, EMOMs, and skill work. It teaches mental pacing, grip resilience, and overhead confidence—all while delivering a massive training effect. Whether you’re a beginner learning the rhythm or an advanced athlete refining your lockout, the kettlebell snatch deserves a permanent spot in your program.
The kettlebell snatch is one of the most effective tools for training hip extension and power output. It builds athletic strength and speed while delivering a serious cardiovascular challenge when performed for volume. It’s ideal for both strength and endurance training and is commonly used in CrossFit, tactical fitness, and kettlebell sport for this reason.
The snatch teaches you to control a weight in motion and stabilize it overhead. It demands excellent shoulder alignment and lockout integrity, which improves posture, joint health, and mobility under load.
Because of its ballistic nature, the snatch improves rhythm, timing, and proprioception. It sharpens your ability to move efficiently under load and enhances full-body coordination—qualities that transfer to complex barbell lifts and gymnastic skills.
The kettlebell snatch targets key muscle groups to support performance in and out of the gym.
Improves timing and mechanics by demanding smooth and efficient movement.
Helps athletes stabilize through the trunk, legs, and hips under dynamic load.
This exercise can be scaled up or down, making it accessible for everyone.
Pushes your cardio engine when performed in metcons or sprint intervals.
