One-Arm Kettlebell Snatch
Set the kettlebell between your feet and load the hips back. Swing it between the legs, then reverse hard and punch the weight to a locked-out position overhead.
- Difficulty
- Advanced
- Type
- Strength
- Mechanic
- Compound
- Force direction
- Pull
- Muscles
- 11
Form sequence
01 · setup
Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
02 · swing back
Look straight ahead and swing the kettlebell back between your legs.
03 · drive and lock · Key step
Immediately 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.
What's working
3D
- Anterior Deltoid
Primary · 338 exercises
- Lateral Deltoid
Primary · 338 exercises
- Posterior Deltoid
Primary · 338 exercises
- Gastrocnemius
Secondary · 209 exercises
- Gluteus Maximus
Secondary · 242 exercises
- Hamstrings
Secondary · 277 exercises
- Erector Spinae
Secondary · 131 exercises
- Upper Trapezius
Secondary · 99 exercises
- Middle Trapezius
Secondary · 164 exercises
- Lower Trapezius
Secondary · 99 exercises
- Triceps Brachii
Secondary · 221 exercises
Open the full 3D atlas →
Equipment
Kettlebells56 exercises
Alternatives for Anterior Deltoid
