How to do the Kettlebell One Arm Snatch
Kettlebell One Arm Snatch is an advanced multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Trapezius and Forearms.
Kettlebell One Arm Snatch demonstration · © GymiaFit
Kettlebell One Arm Snatch at a glance
- Primary muscles
- Delts
- Secondary muscles
- Trapezius, Forearms, Core
- Equipment
- Kettlebell
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Kettlebell One Arm Snatch step by step
- 1Stand with your feet shoulder-width apart, holding a kettlebell in one hand between your legs.
- 2Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground.
- 3Explosively extend your hips and knees, using the momentum to swing the kettlebell up towards your shoulder.
- 4As the kettlebell reaches shoulder height, rotate your hand and punch it straight up overhead, fully extending your arm.
- 5Lower the kettlebell back down between your legs and repeat for the desired number of repetitions.
Kettlebell One Arm Snatch — questions
What muscles does the Kettlebell One Arm Snatch work?
The Kettlebell One Arm Snatch primarily targets the Delts. It also recruits the Trapezius, Forearms, Core as secondary movers.
What equipment do I need for the Kettlebell One Arm Snatch?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell One Arm Snatch suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell One Arm Snatch?
Kettlebell Double Snatch, Kettlebell One Arm Clean And Jerk, Kettlebell Thruster train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell One Arm Snatch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.