One-Arm Kettlebell Split Snatch

Technique

How to perform One-Arm Kettlebell Split Snatch

1. Stand with a stable stance and hold one kettlebell down in one hand.
2. Bend the hips and knees to lower the bell toward the floor while keeping the trunk controlled.
3. Reverse the lowering by extending the hips, knees and ankles to accelerate the bell upward.
4. Guide the bell upward in one continuous movement and insert the hand through the handle as the elbow extends.
5. Move one foot forward and the other back, bending the knees to receive the bell with the working arm extended overhead.
6. Keep the bell overhead while recovering the feet to a normal standing stance.
7. Lower the bell under control to the held starting position before the next repetition; put it down before changing hands.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.