One-Arm Kettlebell Snatch

expertkettlebells·compound·pull

Muscles Worked

Primary

coracobrachialis deltoid infraspinatus muscle serratus anterior subscapularis supraspinatus teres major teres minor

Secondary

Abductor digiti minimi of left foot Abductor digiti minimi of right foot abductor hallucis adductor hallucis extensor hallucis brevis extensor hallucis longus fibularis brevis fibularis longus fibularis tertius First lumbrical of left foot First lumbrical of right foot flexor accessorius Flexor digiti minimi brevis of left foot Flexor digiti minimi brevis of right foot flexor digitorum brevis flexor digitorum longus flexor hallucis brevis flexor hallucis longus Fourth lumbrical of left foot Fourth lumbrical of right foot gastrocnemius plantaris soleus tibialis posterior gemellus inferior gemellus superior gluteus maximus gluteus medius gluteus minimus piriformis quadratus femoris biceps femoris gracilis popliteus semimembranosus semitendinosus iliococcygeus iliocostalis lumborum longissimus thoracis lumbar rotator semispinalis thoracis serratus posterior inferior Set of interspinales lumborum Spinalis Tendinous arch of levator ani Ascending part of left trapezius Ascending part of right trapezius Descending part of left trapezius Descending part of right trapezius levator scapulae trapezius anconeus triceps brachii

How to Perform

Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.

Look straight ahead and swing the kettlebell back between your legs.

Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead.