maratoolOne-Arm Kettlebell Split Snatch
How to do the one-arm kettlebell split snatch
- 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.
Muscles worked
The prime movers are the deltoids, which raise and rotate the upper arm at the shoulder joint.
Because more than one joint is moving, the work does not stay in one place: the hamstrings assist hip extension and slow the knee down; the quadriceps straighten the knee and take load on the descent.
Every exercise for:ShouldersHamstringsQuadriceps
How this movement works
The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A kettlebell's mass hangs below and outside the handle, so it pulls away from the grip and the wrist has to stay packed. That offset is why racked and swinging variations feel nothing like the dumbbell version.
Every exercise using:Kettlebell
These train the shoulders too, using equipment this one does not:
- One-Arm Side Lateralsdumbbell
- Pullover On Stability Ball With Weightexercise ball + dumbbell
- Push Press - Behind the Neckbarbell
- Return Push from Stancemedicine ball
- Reverse Machine Flyesmachine
Difficulty
Listed at expert level. It asks for range, stability or speed that takes time to build, and it punishes a rushed set-up much harder than an easier movement would.
Of the 141 shoulders exercises in this database, 7 are listed at expert level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.