One-Arm Kettlebell Snatch
One-Arm Kettlebell Snatch is a advanced-level compound in the strength category that primarily works the shoulders. It also recruits the calves, glutes, hamstrings, lower back, traps and triceps. It is performed with kettlebell.
How to do it
- 1Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
- 2Look straight ahead and swing the kettlebell back between your legs.
- 3Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.