One-Arm Kettlebell Split Snatch
- Works
- Shoulders, plus hamstrings and quads
- Equipment
- Kettlebell
- Level
- Advanced
- Type
- Compound, one side at a time
How to do it
Setup. Hold a kettlebell in one hand by the handle.
- Squat towards the floor, and then reverse the motion, extending the hips, knees, and finally the ankles, to raise the kettlebell overhead.
- After fully extending the body, descend into a lunge position to receive the weights overhead, one leg forward and one leg back. Ensure you drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.
- Return to a standing position, holding the weight overhead, and bring the feet together. Lower the weight to return to the starting position.
Cues
- Drive through hips, knees, then ankles.
- Pull the bell high and close.
- Drop into a lunge to catch.
- Punch the arm straight overhead.
Common mistakes
- Bell crashing onto the wrist.
- Catching with a bent arm.
Where to start
Sets3
Reps3-5 per arm
Rest1.5 min
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, sore wrists and sore knees. Pain that's sharp or gets worse set to set means stop.