One-Arm Kettlebell Snatch

Shoulders

One-Arm Kettlebell Snatch

LevelExpert EquipmentKettlebell MechanicCompound ForcePull

A ballistic kettlebell lift that swings the bell from between the legs to overhead in one fluid motion.

Strength

Primary musclesShoulders

Secondary musclesCalves Glutes Hamstrings Lower Back Traps Triceps

Energy burned

≈ 37 kcalFor 3 × 8–12, rest 90s · ≈ 6.5 kcal/min

Estimate range 28–47 kcal (±25 %)

Muscle mass worked26 %

Effort during a set11.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with feet wider than shoulders and a kettlebell on the floor in front of you.
2Hinge down and grip the handle with one hand.
3Set a flat back.

How to perform

1Hike the bell back between your legs.
2Drive your hips forward and pull the bell up close to your body.
3Punch your hand through the handle so the bell turns over at the top.
4Lock your arm overhead and stand tall.
5Guide the bell back down to the hike position under control.