Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Kettlebell Snatch

KettlebellCompoundNeeds coachingOne side at a time
Front
Back
Primary Secondary

Works

Glutes, Hamstrings, Delts

Also forearms, upper back & lats

You need

Kettlebell

How to do itPictures · 3 steps
1Start
2Lock out
Main musclesAlso working
  1. 1Hike the bell back like a swing
  2. 2Snap your hips and pull it high and close
  3. 3Punch through at the top so it lands softly

Most common mistake

Letting the bell flip over and slam the wrist.

Watch a demo
C
For functional
#42 of 45
See the full list →
Research
54
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 54
TransferStrong
Injury protectionFair
PracticalityGood

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SPull-UpBodyweight
  • AFront SquatBarbell
  • APush PressBarbell
  • AKettlebell SwingKettlebell

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