How to do the Kettlebell Single-arm Snatch
Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
Look straight ahead and swing the kettlebell back between your legs.
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.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Calves, Glutes, Hamstrings, Lower back, Traps, Triceps
Three heads, three jobs: the front delts press, the side delts raise your arms out and give width, the rear delts pull back. Train all three.
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