Kettlebell One Arm Snatch

Muscles worked

Setup

1. Place the kettlebell on the floor about a foot in front of you.
2. Stand with feet slightly wider than shoulder-width apart in a hinge-ready stance.
3. Hinge at the hips with a flat back and grasp the kettlebell handle with one hand using a loose overhand grip.
4. Tilt the kettlebell toward you and pack your shoulder by pulling your scapula down and back.

How to do it

1. Hike the kettlebell back between your legs, then explosively drive your hips forward to propel the bell upward in a vertical path.
2. Keep the bell close to your body as it rises, and as it reaches shoulder height, 'punch' your hand through the handle toward the ceiling.
3. Lock out the arm overhead with the bell resting softly on the back of your forearm, exhaling sharply at the peak of the movement.
4. Flip the bell over the hand and guide it back down into the hinge position in one fluid motion to begin the next rep.

Form checklist

• Maintain a neutral spine and avoid rounding the lower back during the hinge.
• Keep the bell close to the body (tame the arc) to prevent it from swinging too far out.
• Punch the hand through the handle at the top to avoid the bell slamming against your forearm.
• Ensure the power comes from the hips and glutes, not by 'muscling' the weight up with the shoulder.

Pro tips

• Think of the movement as a 'high pull' followed by a quick hand insertion to maximize efficiency.
• Keep your grip relaxed during the ascent to allow the handle to rotate freely in your palm, preventing blisters.
• Focus on 'zipping up a jacket' to keep the bell's trajectory vertical and tight to your midline.

Make it harder

• Perform 'Dead Snatches' by starting each rep from a dead stop on the floor to remove the stretch-shortening cycle.
• Increase the tempo or use a heavier kettlebell to further challenge cardiovascular output and explosive power.

Frequently asked

What muscles does the kettlebell one arm snatch work?

The kettlebell one arm snatch primarily targets the erector spinae, glutes, hamstrings, and quadriceps, and also works the abs, deltoids, forearms, grip muscles, obliques, and trapezius as secondary muscles.

What equipment do you need for the kettlebell one arm snatch?

The kettlebell one arm snatch uses kettlebell.

Is the kettlebell one arm snatch good for beginners?

The kettlebell one arm snatch is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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