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One-Arm Kettlebell Split Snatch

Learn how to properly perform the One-Arm Kettlebell Split Snatch with this complete demonstration video.

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What is the One-Arm Kettlebell Split Snatch?

The One-Arm Kettlebell Split Snatch is a complex and powerful exercise that engages the entire body. It's excellent for athletes aiming to improve their explosive strength and coordination. This exercise greatly benefits the upper body, engaging the shoulders, triceps, and core, while also working the legs and glutes during the lunge movement.

How to properly perform the One-Arm Kettlebell Split Snatch

  1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
  2. Take a step forward with one foot and lower into a lunge position, keeping your back straight and your front knee aligned with your ankle.
  3. Swing the kettlebell between your legs, then explosively extend your hips, knees, and ankles to propel the kettlebell overhead.
  4. As the kettlebell reaches its peak, rotate your hand and catch the kettlebell with your arm fully extended overhead.
  5. Lower the kettlebell back to the starting position with control.
  6. Repeat for the recommended number of repetitions, then switch sides.

Targeted muscles and equipment

Discipline
  • Strength training
  • CrossFit
Primary muscle
  • Full body
Mechanics type
Required equipment

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Split Snatch à une main avec kettlebell
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