One-Arm Kettlebell Snatch

Technique

How to perform One-Arm Kettlebell Snatch

1. Place one kettlebell between your feet, bend the knees slightly and hinge at the hips to take the handle in one hand.
2. Guide the bell back between the legs while keeping the trunk braced and the working arm connected to the torso.
3. Reverse the backswing with a forceful hip extension and accompanying leg drive to accelerate the bell upward.
4. Guide the rising bell close enough to control it and slide the hand through the handle as you extend the arm overhead.
5. Finish standing tall with the elbow extended and the bell settled against the forearm, without pausing at the shoulder or adding a separate press.
6. Guide the bell down from overhead, then hinge as it returns between the legs for the next repetition.
7. After the final repetition, control the backswing and place the bell on the floor before changing hands.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Biceps Femoris, Semimembranosus, Semitendinosus.