Library / Glutes
Single-Arm Kettlebell Snatch
Kettlebell · Hinge · Compound
GlutesHamstringsAnterior Deltoid Upper BackTrapsCoreForearms
Default prescription & biomechanics
- Primary muscles
- Glutes, Hamstrings, Anterior Deltoid
- Secondary muscles
- Upper Back, Traps, Core, Forearms
- Equipment
- Kettlebell
- Movement pattern
- Hinge (Dynamic force)
- Difficulty
- Advanced
- Working rep range
- 6-10 reps per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- High (6.5 MET)
Step-by-step coaching cues
- Hike the bell between your legs and snap your hips explosively.
- Guide the kettlebell close to your body and punch your hand through the handle at the top so it never bangs your forearm.
- Stabilise overhead before lowering into the next hip hinge.
Joint & safety considerations
Filtered for Lower Back, Shoulder Impingement, Wrist sensitivity. When you flag lower back or shoulder impingement or wrist sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Single-Arm Alternating Dumbbell Power Snatch | Dumbbell swap | Dumbbell |
| 45-Degree Glute-Ham Back Extension | Bodyweight swap | Bodyweight |
| Bodyweight Feet Elevated Staggered Glute Bridge | Bodyweight swap | Bodyweight |
| Resistance Band Hinge Good Morning | Bands swap | Bands |
| Rope Cable Pull-Through | Cable swap | Cable |
| Single-Leg Dumbbell RDL | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.