One-Arm Kettlebell Split Snatch
One-Arm Kettlebell Split Snatch is a compound strength exercise using kettlebells that trains the shoulders.
StrengthKettlebellsExpertCompoundPull
Primary muscles: Shoulders
Secondary muscles: Hamstrings, Quadriceps
How to do it
- Hold a kettlebell in one hand by the handle.
- Squat towards the floor, and then reverse the motion, extending the hips, knees, and finally the ankles, to raise the kettlebell overhead.
- After fully extending the body, descend into a lunge position to receive the weights overhead, one leg forward and one leg back. Ensure you drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.
- Return to a standing position, holding the weight overhead, and bring the feet together. Lower the weight to return to the starting position.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the One-Arm Kettlebell Split Snatch from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Shoulders volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
