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One-Arm Kettlebell Snatch

One-Arm Kettlebell Snatch exercise illustraion diagram
Equipment required
Primary muscle group(s)
One-Arm Kettlebell Snatch exercise muscle groups One-Arm Kettlebell Snatch exercise primary muscle groups One-Arm Kettlebell Snatch exercise primary muscle groups One-Arm Kettlebell Snatch exercise secondary muscle groups One-Arm Kettlebell Snatch exercise secondary muscle groups One-Arm Kettlebell Snatch exercise secondary muscle groups One-Arm Kettlebell Snatch exercise secondary muscle groups One-Arm Kettlebell Snatch exercise secondary muscle groups
  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.
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One-arm kettlebell snatch is a gym work out exercise that targets glutes & hip flexors and shoulders and also involves abs and calves and lower back and triceps and upper back & lower traps. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Side plank leg raises, seated dual / front raises and smith machine leg press / reverse squats are related exercise that target the same muscle groups as one-arm kettlebell snatch. Visit our free illustrated exercise directory for more exercises to try in your workouts.

Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.

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Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
WorkoutLabs Fit Simple Workouts App for Weight Loss and more!
Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Personal Training Software from WorkoutLabs
Coach or trainer? Create visual exercise programs your clients will love!
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
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