One-Arm Kettlebell Snatch

Also called kettlebell snatch, KB snatch and dumbbell snatch.

Works

Shoulders, plus calves, glutes, hamstrings, lower back, traps and triceps

Equipment

Kettlebell

Level

Advanced

Type

Compound, one side at a time

How to do it

Setup. Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.

1. Look straight ahead and swing the kettlebell back between your legs.
2. 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.

Cues

• Hinge and hike like a swing.
• Pull the elbow high, punch through at the top.
• Lower by hinging, not by dropping.

Common mistakes

• Banging the forearm at the top.
• Arm-pulling instead of hips.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder and a cranky lower back. Pain that's sharp or gets worse set to set means stop.