One-Arm Kettlebell Split Snatch

Shoulders

One-Arm Kettlebell Split Snatch

LevelExpert EquipmentKettlebell MechanicCompound ForcePull

A kettlebell snatch that adds a split stance catch overhead, developing power and coordination.

Strength

Primary musclesShoulders

Secondary musclesHamstrings Quadriceps

Energy burned

≈ 30 kcalFor 3 × 8–12, rest 90s · ≈ 5.3 kcal/min

Estimate range 23–38 kcal (±25 %)

Muscle mass worked18 %

Effort during a set9.3 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 a kettlebell on the floor in front of you and your feet hip width apart.
2Hinge down and grip the handle with one hand.
3Set a flat back.

How to perform

1Hike the bell back, then drive your hips forward to launch the bell upward.
2Split your legs front and back as you punch the bell overhead.
3Lock out the arm, steady yourself, and bring your feet together.
4Lower the bell back to the hike position under control.