One arm snatch with kettlebell

Exercise overview

Primary muscle group: Full Body

Exercise type: Kettlebell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 15

Average per rep (lbs)*: 33

Description: Start Position: Place a kettlebell between your feet. Stand with feet shoulder-width apart, bend your knees slightly, and push your butt back to get into a squat-like position. Look straight ahead. Initial Swing: Grip the kettlebell handle with both hands. Swing it back between your legs to build momentum. Drive Up: Reverse the motion immediately, driving through your hips and knees. Use the generated force to swing the kettlebell upward. Rotate and Press: As the kettlebell reaches shoulder height, rotate your hand and press it straight up using the momentum to lock it out overhead. Reset: Lower the kettlebell back to the starting position in a controlled manner to complete one repetition.

Exercise ID: 00504

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Proper Warm-Up: Prioritize a full-body warm-up to prepare your muscles and joints. Dynamic stretches and light cardio can help get your blood flowing and ready for the movement.
Choose the Right Weight: Start with a kettlebell that's light enough to ensure proper form but challenging enough to provide a good workout. As you get more comfortable, gradually increase the weight.
Engage Your Core: A strong core is essential for stability and power. Keep your abs engaged throughout the movement to protect your lower back and maintain balance.
Focus on the Hip Drive: The power for the snatch comes largely from the hip drive. Ensure a strong hip extension by explosively thrusting your hips forward.
Use a Loose Grip: Don’t grip the kettlebell too tightly. A loose grip allows for better fluidity and maneuverability, especially when transitioning from the swing to the catch overhead.
Keep the Kettlebell Close to Your Body: As you pull the kettlebell up, keep it close to your body. This reduces the strain on your arm and shoulder and helps in better control.
Smooth Transition: As the kettlebell moves overhead, focus on a smooth transition to reduce the impact on your wrist. Allow the kettlebell to roll around your wrist instead of flipping over it forcefully.
Lock Out the Elbow: At the top of the movement, ensure your elbow is locked out with the kettlebell directly above your shoulder for optimal alignment and stability.
Controlled Descent: The descent is just as important as the lift. Lower the kettlebell in a controlled manner to prevent injury and prepare for the next rep.
Breathing Technique: Coordinate your breathing with the movement. Typically, exhale forcefully as you drive the kettlebell up and inhale as you lower it.
Practice Patience: Mastering the One Arm Snatch takes time and patience. Focus on perfecting your form and technique rather than rushing through the reps.

Exercise overview

Exercise tips and tricks

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