One-Arm Kettlebell Snatch

How to do the One-Arm Kettlebell Snatch

1. Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
2. Look straight ahead and swing the kettlebell back between your legs.
3. 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.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	calves, glutes, hamstrings, lower back, traps, triceps
Equipment	kettlebell
Difficulty	expert
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Back Flyes - With Bands Resistance Bands Iron Cross Dumbbell Dumbbell One-Arm Upright Row Dumbbell External Rotation with Band Resistance Bands Clean and Press Barbell Band Pull Apart Resistance Bands

Easier than the One-Arm Kettlebell Snatch

Same movement pattern, lower entry difficulty — work up from here.

Back Flyes - With Bands beginner · Resistance Bands Low Pulley Row To Neck beginner · Cable Machine Sled Overhead Backward Walk beginner · Other Equipment

Superset the One-Arm Kettlebell Snatch with

Opposing middle back work — alternate sets without extra rest.

Alternating Renegade Row middle back One-Arm Kettlebell Row middle back Two-Arm Kettlebell Row middle back Alternating Kettlebell Row middle back

Common questions

What muscles does the One-Arm Kettlebell Snatch work?

The One-Arm Kettlebell Snatch primarily works the shoulders, with the calves, glutes, hamstrings, lower back, traps, and triceps as secondary movers. Two-Arm Kettlebell Clean, Clean and Press, and Double Kettlebell Snatch train the same muscle, across 9 equipment types.

What equipment do you need for the One-Arm Kettlebell Snatch?

Kettlebells. Without kettlebells, Back Flyes - With Bands, Iron Cross, and Dumbbell One-Arm Upright Row train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the One-Arm Kettlebell Snatch suitable for beginners?

It is rated expert. Start with Back Flyes - With Bands, Low Pulley Row To Neck, and Sled Overhead Backward Walk and work up.

Where should the One-Arm Kettlebell Snatch go in a workout?

Early — the One-Arm Kettlebell Snatch is compound, working 7 muscle groups, so run it first or second while you are fresh, then superset Alternating Renegade Row and One-Arm Kettlebell Row later.

Similar exercises

Two-Arm Kettlebell Clean Kettlebell Clean and Press Barbell Double Kettlebell Snatch Kettlebell Iron Cross Dumbbell Back Flyes - With Bands Resistance Bands Dumbbell One-Arm Upright Row Dumbbell