Setup and loading
Kettlebell between your feet.
How to do the one-arm kettlebell snatch step by step
- Kettlebell between your feet; bend your knees and hips.
- Hike it back between your legs.
- Drive your hips and knees forward hard and bring it overhead in one movement.
- Lock out overhead with the kettlebell resting on your forearm.
Form cues
- Punch your hand through at the end so it doesn't bang your forearm
- Hip power
Common mistakes
- Lifting it with your shoulder
- Letting it flop onto your wrist
Sets and reps for your goal
Power
4-6 x 2-5 · full rest3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
Max Strength
4-5 x 3-6 · rest 2-3 min3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- KettlebellStart with 12-16 kg (26-35 lb) for women or 16-24 kg (35-53 lb) for men.
As an Amazon Associate, Muscle Atlas earns from qualifying purchases.
