One-Arm Kettlebell Snatch

HOW TO DO IT

1. 1Stand with feet hip-width apart and the kettlebell centered between them.
2. 2Hinge at the hips to grip the handle with one hand.
3. 3Hike the kettlebell back between your legs to load the hamstrings.
4. 4Explosively extend your hips and knees to drive the weight upward.
5. 5Punch your hand through the handle as the bell reaches chest height.
6. 6Lock the elbow out overhead while dropping into a partial squat.

COMMON MISTAKES

• Pulling with the arm instead of driving with the hips.
• Letting the kettlebell swing too far away from the torso.
• Banging the forearm against the wrist during the turnover.
• Failing to fully lock out the elbow at the top position.

TIPS

• Keep the kettlebell close to your body during the entire pull.
• Punch up early to guide the bell rather than lifting it.
• Drive through the mid-foot to generate maximum vertical force.
• Relax the grip slightly at the top to save forearm energy.

SAFETY

• Ensure a solid overhead lockout to prevent the weight from crashing down on the shoulder.
• Maintain a neutral spine during the hinge to avoid lower back strain.

DETAILS

Muscles

Full Body

Equipment

Kettlebell

Type

Strength Training

Difficulty

Expert

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Snatch

Arms

One

Legs

Both

Body position

Standing

Stance

Shoulder-width