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One-Arm Kettlebell Split Snatch

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

One-Arm Kettlebell Split Snatch: starting positionOne-Arm Kettlebell Split Snatch: finishing position
Main muscles
Shoulders
Also works
Hamstrings and Quads
Equipment
Kettlebell
Level
Expert
Type
Compound
Movement
Pull

How to do the One-Arm Kettlebell Split Snatch

  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 ketttlebells 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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 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 Split Snatch

Questions

What muscles does the One-Arm Kettlebell Split Snatch work?

Mainly the shoulders, with the hamstrings and quads helping.

Is the One-Arm Kettlebell Split 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 Split Snatch?

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

How many sets and reps of the One-Arm Kettlebell Split 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).