Single-arm Kettlebell Snatch
Muscle Groups: Glutes, Shoulders, Quads, Traps
Single-arm Kettlebell Snatch focuses on Glutes, Shoulders, Quads, Traps, with Abs, Biceps, Hamstrings, Lower Back, Traps, Triceps, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-arm Kettlebell Snatch with proper form and technique.
- 1
Stand with feet shoulder-width apart, holding a kettlebell in one hand on the floor between your feet.
- 2
Hinge at your hips and bend your knees slightly, keeping your back straight as you grab the kettlebell with one hand.
- 3
In one smooth motion, hinge up and pull the kettlebell through your legs, then explosively drive through your hips and extend your arm overhead, finishing with the kettlebell above your shoulder.
- 4
Lower the kettlebell back down by reversing the motion, bringing it back between your legs in a controlled manner.
Tips for Success
These tips will help you perform Single-arm Kettlebell Snatch safely and effectively while maintaining proper form.
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Keep your core engaged throughout the movement to protect your lower back.
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Avoid using your arms too much; focus on the hip drive for power during the snatch.
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Ensure your wrist is straight and arm is vertical when the kettlebell is overhead for stability.
Secondary Muscles
While Single-arm Kettlebell Snatch primarily targets Glutes, Shoulders, Quads, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Biceps, Hamstrings, Lower Back, Traps, Triceps, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Single-arm Kettlebell Snatch, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-arm Kettlebell Snatch, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
