One-Arm Kettlebell Snatch

A expert strength exercise for the shoulders, done with a kettlebell.

One-Arm Kettlebell Snatch: finishing position

Main muscles: Shoulders
Also works: Calves, Glutes, Hamstrings, Lower back, Upper back and Triceps
Equipment: Kettlebell
Level: Expert
Type: Compound
Movement: Pull

How to do the One-Arm Kettlebell Snatch

Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
Look straight ahead and swing the kettlebell back between your legs.
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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the One-Arm Kettlebell Snatch

Questions

What muscles does the One-Arm Kettlebell Snatch work?

Mainly the shoulders, with the calves, glutes, hamstrings, lower back, upper back and triceps helping.

Is the One-Arm Kettlebell Snatch good for beginners?

It's rated expert. Beginners can build up to it with Kettlebell Halo first.

What can I do instead of the One-Arm Kettlebell Snatch?

Good alternatives that train the shoulders: Double Kettlebell Snatch, One-Arm Kettlebell Split Snatch, Alternating Kettlebell Press or Double Kettlebell Jerk.

How many sets and reps of the One-Arm Kettlebell Snatch should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).