Single-Arm Kettlebell Snatch

How to do it

1. Set a kettlebell on the floor in front of you and hinge down to take the handle in one hand.
2. Hike the bell back between your legs, keeping the arm straight and the back flat.
3. Snap the hips forward hard to send the bell up in front of you.
4. As it rises, pull it in close and punch your hand through so the bell rotates around the wrist rather than flipping onto it.
5. Finish with the arm locked overhead and the bell settled on the forearm.
6. Lower it back down by guiding it into the next hike, or to the shoulder first.

Common mistakes

• Letting the bell flip over and bang the wrist. Punching the hand through as it rises is what makes it rotate around the hand instead of landing on it, and it is the part that takes practice.
• Lifting with the arm. The hips send the bell up; the arm guides it and punches through.
• Learning it before the swing is solid. A snatch is a swing that keeps going, and a hip hinge that is not yet sharp will not send the bell high enough.
• Casting the bell out in front. Close to the body on the way up; a bell that loops has to be caught rather than punched through.

Muscles worked

Primary

• Shoulders

Secondary

• Calves
• Glutes
• Hamstrings
• Spinal Erectors
• Traps
• Triceps