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One-Arm Kettlebell Snatch

One-Arm Kettlebell Snatch is an expert compound kettlebell exercise that mainly works your shoulders, with help from your calves, glutes, hamstrings, lower back, traps and triceps.

💪 Shoulders🏋️ Kettlebell📈 Expert🔗 Compound🎯 3-5 sets of 5-10 reps
One-Arm Kettlebell Snatch: starting position
Starting position
One-Arm Kettlebell Snatch: end position
End position

How to do the one-arm kettlebell snatch

  1. Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
  2. Look straight ahead and swing the kettlebell back between your legs.
  3. 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.

Muscles worked

Primary: ShouldersSecondary: CalvesSecondary: GlutesSecondary: HamstringsSecondary: Lower backSecondary: TrapsSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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One-Arm Kettlebell Snatch alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the one-arm kettlebell snatch work?

It mainly works your shoulders; your calves, glutes, hamstrings, lower back, traps and triceps assist.

How many sets and reps of one-arm kettlebell snatch should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the one-arm kettlebell snatch good for beginners?

It is an advanced movement. Build a base with simpler exercises for the same muscles first, and learn it with light weight or a coach.

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