TETSUKettlebell One Arm Snatch
The Kettlebell One Arm Snatch is a kettlebell exercise for the shoulders that primarily targets the delts, with the trapezius, forearms and core assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Kettlebell One Arm Snatch
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand between your legs.
- Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground.
- Explosively extend your hips and knees, using the momentum to swing the kettlebell up towards your shoulder.
- As the kettlebell reaches shoulder height, rotate your hand and punch it straight up overhead, fully extending your arm.
- Lower the kettlebell back down between your legs and repeat for the desired number of repetitions.
Common questions
What muscles does the Kettlebell One Arm Snatch work?
The Kettlebell One Arm Snatch primarily targets the delts. The trapezius, forearms and core work as supporting muscles.
What equipment do I need for the Kettlebell One Arm Snatch?
You need a kettlebell to perform the Kettlebell One Arm Snatch.
How many sets and reps of the Kettlebell One Arm Snatch should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Kettlebell One Arm Snatch works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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