Single-arm Hang Snatch
- Primary muscles
- Hamstrings, Glutes
- Secondary muscles
- Traps, Shoulders, Forearms
- Equipment
- Kettlebell
- Movement pattern
- Squat
Steps
- 1 Stand with your feet shoulder-width apart and a kettlebell between your legs. Hinge at your hips and knees to grasp the kettlebell with one hand, keeping your back straight.
- 2 Explosively extend your hips and knees, pulling the kettlebell upwards close to your body.
- 3 As the kettlebell reaches shoulder height, punch it overhead until your arm is fully extended and locked out.
- 4 Control the kettlebell back down to the starting position between your legs.
- 5 Complete all repetitions on one side, then switch arms and repeat the movement.
