Start
End
One-Arm Kettlebell Split Snatch
سنتش انقسامي بالكيتل بيل بذراع واحدة
Target Muscles
Blue = primary · Gray = secondary
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- 1
Hold a kettlebell in one hand by the handle.
- 2
Squat towards the floor, and then reverse the motion, extending the hips, knees, and finally the ankles, to raise the kettlebell overhead.
- 3
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 kettlebells overhead in one uninterrupted motion.
- 4
Return to a standing position, holding the weight overhead, and bring the feet together. Lower the weight to return to the starting position.
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.
