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Kettlebell Swing Snatch

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Exercise Profile

Kettlebell Swing Snatch Overview

The kettlebell swing snatch workout engages the shoulders, quads, glutes, and lower back.

The kettlebell’s primary role is to provide resistance and enhance the effectiveness of the exercise.

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Kettlebell Swing Snatch Instructions

  1. Stand with your feet shoulder-width apart, toes pointing slightly outward. Place a kettlebell on the floor in front of you.
  2. Bend at your hips and knees, lowering your body into a squat position. Reach down and grip the kettlebell handle with one hand, palm facing inward.
  3. Drive through your heels and extend your hips and knees, swinging the kettlebell back between your legs. Keep your back straight and your core engaged.
  4. As the kettlebell swings forward, explosively extend your hips and knees, using the momentum to raise the kettlebell overhead. Your arm should be fully extended, and the kettlebell should be directly above your shoulder.
  5. Reverse the movement, allowing the kettlebell to swing back down between your legs. Repeat the exercise for the desired number of repetitions, then switch hands and repeat with the other hand.

Kettlebell Swing Snatch Tips

  1. Start with a light kettlebell to master the technique and avoid injury.
  2. Engage your shoulders by keeping them relaxed and down, away from your ears.
  3. Activate your quads by driving through your heels and extending your knees.
  4. Focus on your glutes by squeezing them at the top of the movement.
  5. Protect your lower back by maintaining a neutral spine throughout the exercise.
  6. Keep your core tight and engaged to provide stability and prevent any excessive movement.
  7. Practice proper breathing, exhaling forcefully as you swing the kettlebell up.

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