Zirv Fitness
Strength exercise

Kettlebell Snatch (Single Arm)

How to do it

  1. Stand with feet shoulder-width apart and a kettlebell on the floor between the feet, gripping the handle with one hand.
  2. Hinge the hips back with a flat back, keeping the kettlebell close to the shin as the pull begins.
  3. Drive the hips forward explosively to extend the knees and hips, accelerating the kettlebell upward close to the body.
  4. Punch the arm straight overhead as the kettlebell passes shoulder height, letting it rotate around the wrist rather than flipping hard onto the forearm.
  5. Receive the kettlebell locked out overhead with the wrist stacked over the shoulder and knees slightly bent.
  6. Lower the kettlebell back to the floor along the same path, then complete the set before switching arms.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Shoulders exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Kettlebell
Primary muscles
Shoulders, Gluteus Maximus, Quadriceps, Core
Measured in
Reps and weight
Tools
1RM Calculator