Exercise

One-Arm Kettlebell Split Snatch

Also known as: one arm kb split snatch, kettlebell split snatch, single arm kb split snatch

One-Arm Kettlebell Split Snatch — position 2

One-Arm Kettlebell Split Snatch is a compound exercise for the shoulders, glutes and quadriceps. Main target: anterior deltoid, gluteus maximus and vastus lateralis. Also works: biceps femoris, traps and triceps long head. Equipment: kettlebell.

EquipmentKettlebell

TypeCompound (multi-joint)

MovementPull

CategoryStrength

Muscles worked

Primary

Anterior deltoid Gluteus maximus Vastus lateralis

Secondary

Biceps femoris Traps Triceps long head

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.