Kettlebell Snatch
The Kettlebell Snatch primarily works the Gluteus Maximus, Posterior Deltoid, Trapezius (Middle), Trapezius (Upper), with secondary activation of the Anterior Deltoid, Biceps Brachii (Long Head), Lateral Deltoid, Vastus Lateralis and stabilizer support from the Rectus Abdominis, Serratus Anterior, Transverse Abdominis. It is a kettlebell compound exercise at advanced difficulty.
Explosively pull a kettlebell from the ground to overhead position with one arm in a continuous motion.
| Equipment | Kettlebell |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Vertical Pull |
| Force | Push |
| Laterality | Unilateral |
| Primary | Gluteus Maximus, Posterior Deltoid, Trapezius (Middle), Trapezius (Upper) |
| Secondary | Anterior Deltoid, Biceps Brachii (Long Head), Lateral Deltoid, Vastus Lateralis |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Posterior Deltoid (shoulders)
- Primary Muscle Trapezius (Middle) (back)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Vastus Lateralis (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Grasp kettlebell by the handle with firm grip. Execution: Pull body or weight upward until upper arms are at sides. Lower under control to starting position. Repeat. Comments: Perform equal reps on each side. This is an advanced exercise. Ensure proper form before adding load.
Alternative Exercises
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