One-Arm Kettlebell Snatch

An explosive kettlebell movement that pulls the weight from the ground to overhead lockout in one continuous motion, requiring exceptional power and coordination.

Instructions

1. Place a kettlebell between your feet. Bend your knees and push your hips back to get into proper starting position.
2. Look straight ahead and swing the kettlebell back between your legs, loading your posterior chain.
3. Immediately reverse direction, driving through your hips and knees to accelerate the kettlebell upward explosively.
4. As the kettlebell rises to shoulder height, rotate your hand and punch straight up, using your momentum to receive the weight locked out overhead.
5. Lower the kettlebell back down and reset between your legs.
6. Complete all repetitions on one side before switching arms.

Tips

• Initiate movement from your hips, not your arms
• Generate power from the bottom of the squat position
• Keep the kettlebell close to your body throughout the lift
• Rotate your wrist smoothly as you transition overhead
• Lock out completely with a strong shoulder position
• Control the descent to avoid injury
• Maintain a neutral spine throughout the movement