One-Arm Kettlebell Split Snatch
- Main muscles
- Shoulders
- Also works
- Hamstrings, Quads
- Equipment
- Kettlebell
- Level
- Expert
- Type
- Compound · Pull
How to do it
- 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.
Quick answers
- What muscles does the One-Arm Kettlebell Split Snatch work?
- Mainly the shoulders, with help from the hamstrings, quads.
- What equipment do I need?
- Kettlebell.
- Is it good for beginners?
- It is rated expert level, so learn simpler versions first.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More shoulders exercises
- Alternating Kettlebell Press
- Double Kettlebell Jerk
- Double Kettlebell Push Press
- Double Kettlebell Snatch
- Kettlebell Arnold Press
- Kettlebell Pirate Ships
Exercise descriptions: free-exercise-db, public domain.