One-Arm Kettlebell Snatch
a.k.a. Snatch, Kettlebell Snatch
Differentiation: Mechanics
This variation of a snatch is unique. Here is how: you use one kettlebell and one arm, for a full set, | then switch the kettlebell to your other arm. Working individual sides allows you to intently focus on working the muscles of one side of your body at a time. Also, you must control the Kettlebell.
Starting Position
To get into starting position, do this...
1) Obtain one kettlebell.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Position the kettlebell on the floor.
4) Stand upright, straddling the kettlebell.
5) Bend at the knees and push your butt back.
6) Grasp the kettlebell with one hand.
7) Raise the kettlebell to standing position.
8) Allow the kettlebell to hang between your legs.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Look straight ahead.
3) Start by swinging the kettlebell back, between your legs.
4) Then, exhale while you immediately reverse the swing back through your legs and up to your shoulder.
5) This is the mid-movement position.
6) Use a punching motion, rotating your hand to get the kettlebell up.
7) Continue to raise the kettlebell
8) ...until your arm becomes straight.
9) Inhale while you lower the kettlebell back down using a controlled movement
10) This is the ending position.
11) ...until the kettlebell hangs between your legs.
12) Repeat reps for a full set using that arm
13) When all reps are finished, switch the kettlebell to your other hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Keep your head up and looking straight ahead.
Keep your body weight focused on your heels and knees.
Gear Advice
To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Cap Kettle Bell 35lb | $46.10 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Appearing in the Video
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Tip
This exercise involves momentum. It is okay to use momentum with the kettlebells to get them into position for the snatch.