One-Arm Kettlebell Split Snatch
The One-Arm Kettlebell Split Snatch is a compound strength exercise performed with kettlebells. It primarily targets the shoulders, with the hamstrings and quadriceps working as secondary muscles. Suitable for advanced lifters.
Primary Muscles
Secondary Muscles
Level
expertMechanic
compoundEquipment
kettlebellsCategory
strength
Instructions
- Hold a kettlebell in one hand by the handle.
- Squat towards the floor, and then reverse the motion, extending the hips, knees, and finally the ankles, to raise the kettlebell overhead.
- After fully extending the body, descend into a lunge position to receive the weights overhead, one leg forward and one leg back. Ensure you drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.
- Return to a standing position, holding the weight overhead, and bring the feet together. Lower the weight to return to the starting position.