How to Do the One-Arm Kettlebell Split Snatch

Expert · Kettlebells · Targets Shoulders, Hamstrings, Quadriceps

How to perform it

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.

Muscles worked

The One-Arm Kettlebell Split Snatch primarily targets your Shoulders, with support from your Hamstrings, Quadriceps. You'll need kettlebells.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the One-Arm Kettlebell Split Snatch slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

More Shoulders exercises

Train smarter