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Shoulders · Kettlebell

One-Arm Kettlebell Snatch

A compound movement that trains your shoulders, done with a kettlebell. Your calves, glutes and hamstrings help out.

One-Arm Kettlebell Snatch, starting positionOne-Arm Kettlebell Snatch, end position
EquipmentKettlebell
TypeCompound
Push or pullPull
LevelExpert

Muscles you'll work

One-Arm Kettlebell Snatch muscles worked, front viewOne-Arm Kettlebell Snatch muscles worked, back view
ShouldersPrimaryCalves · Glutes · Hamstrings · Lower Back · Traps · TricepsSecondary

How to do it

  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.

More shoulder exercises

Kettlebell HaloKettlebell ThrusterKettlebell Turkish Get-Up (Lunge style)Two-Arm Kettlebell Clean
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