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One-Arm Kettlebell Snatch
This Your Workout Title 0 min-minute gym workout plan effectively targets your legs and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 1 exercises and see which muscle groups they target. Enjoy!

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One-Arm Kettlebell Snatch
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Primary muscle group(s):
Glutes & Hip Flexors, Shoulders
Secondary:
Abs, Calves, Lower Back, Triceps, Upper Back & Lower Traps
  1. Place a kettlebell between your feet.
  2. Stand with your feet slightly wider than shoulder width apart.
  3. Bend your knees and push your hips back,bending at the waist while keeping your back straight.
  4. Grip the kettle bell with an overhand grip.
  5. Keeping your neck and head straight, swing the kettlebell back between your legs.
  6. Once the kettlebell is behind you, immediately reverse the direction and drive forward with your hips and knees, forcing the kettlebell upward.
  7. When the kettlebell reaches shoulder level, rotate your hand and push straight up, using your momentum.
  8. Use your body’s downward momentum to receive the weight as it comes back down.
  9. Return to the start position.
  10. Repeat until all the repetitions for one arm are completed, then switch.

The exercise can be performed continuously, using the downward momentum to swing the kettlebell backwards. However for maximum benefit, it is better to follow the outline described.

Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Glutes & Hip Flexors, Quadriceps
  1. Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
  2. Squat down and take a firm grip of the dumbbell; ensure that your shoulders are positioned upright, keeping your back straight and eyes straight ahead.
  3. Explosively lift the dumbbell by extending your hips from the squatting position and allow the dumbbell to travel along upward and close to your body.
  4. As the dumbbell reaches your hip level, shrug your lifting shoulder and pull the dumbbell upwards keeping the same line of trajectory if viewed from the side.
  5. Bending your working elbow and allowing the dumbbell to extend overhead, slightly squat your body below so that your position is semi-squatted with your working arm fully extended above your head.
  6. Maintaining a solid grip on the now overhead dumbbell, drive your feet into the floor and rise upwards from the semi-squatting position to complete the lift.

This exercise is a complicated explosive lift. If attempting for the first time, start with a light dumbbell for form practice. Ideally, do so with a qualified trainer present.

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