One-Arm Kettlebell Split Snatch
How to do the One-Arm Kettlebell Split Snatch with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Hamstrings, Quads
Kettlebells
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.
Log it, see it on your body.
Every One-Arm Kettlebell Split Snatch set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
More shoulders exercises
One-Arm Kettlebell Split Snatch: common questions
What muscles does the One-Arm Kettlebell Split Snatch work?
The One-Arm Kettlebell Split Snatch primarily works the Shoulders. It also recruits the Hamstrings and Quads as supporting muscles.
Is the One-Arm Kettlebell Split Snatch suitable for beginners?
The One-Arm Kettlebell Split Snatch is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
What equipment do I need for the One-Arm Kettlebell Split Snatch?
To do the One-Arm Kettlebell Split Snatch you'll need one or more kettlebells.
Is the One-Arm Kettlebell Split Snatch a compound or isolation exercise?
The One-Arm Kettlebell Split Snatch is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the One-Arm Kettlebell Split Snatch with correct form?
Hold a kettlebell in one hand by the handle. Follow the full step-by-step above for the complete movement.
Log your One-Arm Kettlebell Split Snatch sets, free.
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