Exercise guide · Advanced · Compound
Kettlebell One Arm Snatch: How to Do It & Muscles Worked
The kettlebell one arm snatch is a dynamic, full-body exercise that targets the shoulders (delts) and also engages the trapezius, forearms, and core. It requires explosive power, coordination, and proper technique to perform safely and effectively.
- Primary muscles
- Shoulders
- Equipment
- Kettlebell
- Level · type
- Advanced · Compound
How to do the kettlebell one arm snatch
- Step 1: Stand with your feet shoulder-width apart, holding a kettlebell in one hand between your legs.
- Step 2: Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground.
- Step 3: Explosively extend your hips and knees, using the momentum to swing the kettlebell up towards your shoulder.
- Step 4: As the kettlebell reaches shoulder height, rotate your hand and punch it straight up overhead, fully extending your arm.
- Step 5: Lower the kettlebell back down between your legs and repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Kettlebell One Arm Snatch alternatives
More exercises that train the shoulders as their main target:
-
Barbell One Arm Snatch
Shoulders · Barbell · Advanced compound -
Barbell Seated Behind Head Military Press
Shoulders · Barbell · Advanced compound -
Barbell Seated Behind Head Military Press - Powerful Variation
Shoulders · Barbell · Advanced compound -
Barbell Seated Behind Head Military Press Heavy
Shoulders · Barbell · Advanced compound -
Kettlebell Double Jerk
Shoulders · Kettlebell · Advanced compound -
Kettlebell Double Snatch
Shoulders · Kettlebell · Advanced compound -
Kettlebell One Arm Clean and Jerk
Shoulders · Kettlebell · Advanced compound -
Smith Behind Neck Press
Shoulders · Smith Machine · Advanced compound
More shoulders exercises
-
Dumbbell Lateral Raise
Shoulders · Dumbbell · Beginner compound -
Standing Dumbbell Overhead Press
Shoulders · Dumbbell · Intermediate compound -
Advanced Style Battling Ropes
Shoulders · Rope · Intermediate cardio -
Band Front Lateral Raise
Shoulders · Band · Beginner compound -
Band Front Lateral Raise - Complete Variation
Shoulders · Band · Beginner compound -
Band Front Raise
Shoulders · Band · Beginner compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.