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Kettlebell Single-Arm Split Snatch

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Explosive single-arm kettlebell snatch with split stance that targets shoulders, glutes, quads, and hamstrings to build power, agility, balance, and overhead stability.

About Exercise

Equipment

Kettlebell

Difficulty

5/5 • Advanced

Primary Muscle Groups

Shoulders, Glutes, Hamstrings

Secondary Muscles

Abs, Lower Back, Calves, Obliques, Forearms, Adductors

Popularity Score

Goals

Power

Conditioning

Strength

Training Style

Weightlifting

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Shoulders

9/10

Anterior Delts, Medial Delts

Glutes

8/10

Glute Max

Hamstrings

8/10

Biceps Femoris, Semitendinosus

Quads

7/10

Rectus Femoris, Vastus Lateralis

Lats

6/10

Traps

6/10

Upper Traps

Triceps

6/10

Lateral Head

Abs

5/10

Rectus Abdominis

Lower Back

5/10

Erector Spinae

Calves

4/10

Gastrocnemius

Obliques

4/10

External Obliques

Forearms

3/10

Flexors

Adductors

3/10

Programming

Typical Rep Range

3-8 reps

Rest Between Sets

90-180 seconds • Longer for heavier sets

How to Perform

Place kettlebell on ground between feet hip-width apart. Grip handle with one hand, hinge at hips with flat back, other arm out for balance.

Hinge hips back, swing kettlebell between legs to build momentum.
Explode through hips, knees, and ankles in triple extension while pulling kettlebell up close to body.
As kettlebell floats, punch arm overhead and split feet into lunge stance with front knee bent and back heel up.
Lock out kettlebell overhead with straight arm, brace core in stable split position.
Recover feet together while keeping kettlebell overhead.
Control descent by flipping bell and guiding it down to hinge position or ground.
Switch sides for balanced training.

Coaching Tips

Form Cues

Drive with hips, not arms
Keep bell close to body
Punch through to lockout
Split feet quickly under bell
Brace core in split
Control descent firmly

Breathing

Inhale during hinge and pull preparation; exhale forcefully during explosive drive and lockout, brace core throughout.

Tempo

1-0-1

Range of Motion

Full hip hinge to triple extension; kettlebell travels from ground to full overhead lockout with split stance depth allowing stable front knee bend without torso lean.