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Exercise 0542 · REF aXcUyKb

Kettlebell One Arm Snatch exercise animation

Kettlebell One Arm Snatch

Category
Shoulders
Equipment
Kettlebell
Target
Delts

The kettlebell snatch takes the bell from the floor to full lockout overhead in one continuous pull, which makes it one of the more demanding total-body conditioning moves in the kettlebell world. Most of the drive comes from the hip snap, with the arm just guiding the bell around the wrist rather than muscling it up. It punishes sloppy hip timing more than it punishes weak shoulders.

How to Do the Kettlebell One Arm Snatch

  1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand between your legs.
  2. Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground.
  3. Explosively extend your hips and knees, using the momentum to swing the kettlebell up towards your shoulder.
  4. As the kettlebell reaches shoulder height, rotate your hand and punch it straight up overhead, fully extending your arm.
  5. Lower the kettlebell back down between your legs and repeat for the desired number of repetitions.

Muscles Worked

The Kettlebell One Arm Snatch primarily targets the Delts, with Trapezius as the primary synergist muscle group, along with the Forearms, Core.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have kettlebell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Kettlebell One Arm Snatch work?
The Kettlebell One Arm Snatch primarily targets the delts, with the trapezius and forearms, core assisting.
What equipment do I need for the Kettlebell One Arm Snatch?
The Kettlebell One Arm Snatch is done with a kettlebell.
What's a good alternative to the Kettlebell One Arm Snatch?
If you don't have access to a kettlebell, the Left Hook. Boxing targets the same delts using body weight instead.