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.
How to program the One-Arm Kettlebell Split Snatch
Sets and reps
As a compound movement, the One-Arm Kettlebell Split Snatch responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The One-Arm Kettlebell Split Snatch is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the One-Arm Kettlebell Split Snatch into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the One-Arm Kettlebell Split Snatch work?
The One-Arm Kettlebell Split Snatch primarily targets the Shoulders. It also recruits the Hamstrings, Quadriceps as supporting muscles.
What equipment do I need for the One-Arm Kettlebell Split Snatch?
You need Kettlebells. Difficulty level: Expert.
How many sets and reps of the One-Arm Kettlebell Split Snatch should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
