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Glutes · Intermediate

Kettlebell Single Arm Split Snatch

Explosive strength drill coordinating hips, trunk, and upper-body drive.

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Kettlebell Single Arm Split Snatch demonstration

Exercise overview

Training details

GlutesHamstringsShouldersQuadricepsCore

Equipment

Kettlebell

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Hold the kettlebell in one hand from a hang or backswing and load the hips with the trunk braced.
  2. 02Extend the hips and knees explosively, keeping the bell close as it travels upward.
  3. 03Pull briefly, then split the feet front to back while punching the hand through to lock the bell overhead.
  4. 04Stabilize the catch with an active shoulder and balanced pressure through both feet.
  5. 05Recover the feet to parallel before lowering the kettlebell safely and repeating on the same or opposite side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKettlebell Single Arm SnatchRelated variationKettlebell Hang Power Snatch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteKettlebell Hang Power CleanComparable substituteKettlebell SwingComparable substituteDumbbell CleanComparable substituteBarbell Hang SnatchComparable substituteDumbbell Clean and PressComparable substituteDumbbell Squat Clean

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