One-Arm Kettlebell Snatch
The kettlebell snatch is a good progression exercise for those who are now competent with the basic kettlebell swing.
- Primary Muscle: Hamstrings
- Secondary Muscle(s): Back, Calves
- Difficulty: Intermediate
- Also known as: Single Kettlebell Snatch
- Equipment: Kettlebell
How to do the One-Arm Kettlebell Snatch
- Begin the one-arm snatch with the kettlebell in front of you and your feet spread shoulder width apart.
- Keep your back straight, bend at the knees, squat down and grip the handle of the kettlebell.
- Look straight ahead and lift the kettlebell using your hips and thighs, swinging the weight back through your legs to gain momentum for the exercise.
- Immediately, reverse the direction and forcefully drive the kettlebell swing forward, arcing up towards your shoulder, and your body extending into full standing position.
- As the kettlebell rises to the shoulders and begins to slow in speed, bend slightly at the knees and stand up straight whilst punching the kettlebell straight overhead. Return the kettlebell back to the starting position.
- This is one repetition. Complete the set and switch arms holding the kettlebell.
One-Arm Kettlebell Snatch Guide
The Kettlebell Snatch is one of the most popular kettlebell exercises because it builds explosive strength, power and endurance.
Similar in form to the Kettlebell Swing, the Kettlebell Snatch differs in the end point of the exercise, at which point the kettlebell ends up punched out overhead.
One-Arm Kettlebell Snatch Variations
If you're struggling with the One-Arm Kettlebell Snatch you can try the following alternative exercises -
Kettlebell Swing: A very similar exercise to the Kettlebell Snatch, the Kettlebell Swing is an easier exercise to complete which doesn’t involve pushing the kettlebell up overhead. See Kettlebell Swing.
If you are ready to move on from this exercise try the Double Kettlebell Snatch, the same exercise but simultaneously training with two kettlebells, one in each hand.
Always consult your GP before undertaking any form of weight loss, fitness or exercise