Start
End
ShouldersAdvancedKettlebell
One-Arm Kettlebell Snatch
سنتش بالكيتل بيل بذراع واحدة
Target Muscles
ShouldersCalvesGlutesHamstringsLower BackTrapsTriceps
Blue = primary · Gray = secondary
Want a personalized workout plan based on your level and goals?
Get a personalized plan ›How to perform
- 1
Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
- 2
Look straight ahead and swing the kettlebell back between your legs.
- 3
Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead.
Important tips
Brace your torso so your lower back stays neutral.
Move through the shoulder joint — never momentum.
Control the weight on the way down as much as up.
