One-Arm Kettlebell Split Snatch

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.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	hamstrings, quads
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 External Rotation with Band Resistance Bands Dumbbell One-Arm Upright Row Dumbbell Dumbbell Raise Dumbbell Iron Cross Dumbbell Band Pull Apart Resistance Bands

Easier than the One-Arm Kettlebell Split Snatch

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

Sled Overhead Backward Walk beginner · Other Equipment Back Flyes - With Bands beginner · Resistance Bands Barbell Rear Delt Row beginner · Barbell

Superset the One-Arm Kettlebell Split 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 Split Snatch work?

The One-Arm Kettlebell Split Snatch primarily works the shoulders, with the hamstrings and quads as secondary movers. Double Kettlebell Snatch, One-Arm Kettlebell Snatch, and Sled Overhead Backward Walk train the same muscle, across 9 equipment types.

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

Kettlebells. Without kettlebells, Back Flyes - With Bands, External Rotation with Band, 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 Split Snatch suitable for beginners?

It is rated expert. Start with Sled Overhead Backward Walk, Back Flyes - With Bands, and Barbell Rear Delt Row and work up.

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

Early — the One-Arm Kettlebell Split Snatch is compound, working 3 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

Double Kettlebell Snatch Kettlebell One-Arm Kettlebell Snatch Kettlebell Sled Overhead Backward Walk Other Equipment Two-Arm Kettlebell Clean Kettlebell Back Flyes - With Bands Resistance Bands Barbell Rear Delt Row Barbell