Shoulders / Advanced / Compound (multi-joint)

One-Arm Kettlebell Snatch

A kettlebell explosive exercise for the rear delts, with the calves, glutes and hamstrings assisting.

At a glance

Primary

Rear delts

Secondary

Calves, Glutes, Hamstrings, Lower back (erectors), Upper traps, Triceps

Equipment

Kettlebell

Movement pattern

Hip hinge

Level

Advanced

Type

Shoulders, Compound (multi-joint), One side at a time, Explosive

Loads the shoulder, lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
2. Look straight ahead and swing the kettlebell back between your legs.
3. 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.

Common mistakes

• ✗ Letting the bell flop over and bang the forearm.

  Why it hurts: The impact bruises the wrist and forearm, and the grip loosens.

  ✓ Instead: Pull the bell close to the body and punch the hand through at the top so it rolls around the wrist.

• ✗ Lifting it with the arm instead of the hips.

  Why it hurts: The shoulder takes a heavy load it cannot handle for many reps.

  ✓ Instead: Treat it as a strong swing: the hips drive the bell up, the arm guides it.

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