Single-Arm Kettlebell Split Snatch
Trains the Shoulders.
- Equipment
- Kettlebells
- Mechanic
- Compound
- Force
- Pull
- Level
- Advanced
How to do it
- Stand with a kettlebell on the floor between your feet, feet about hip-width apart.
- Hinge at the hips and swing the bell back between the legs with a flat back, as you would for a swing.
- Snap the hips forward and let the bell rise; as it passes chest height, pull the elbow high and start to split the feet, one forward and one back.
- Punch the hand through so the bell rolls over the wrist and lands on the forearm while the arm locks overhead, in the split stance.
- Recover the feet back to hip-width under the locked-out bell.
- Lower the bell along the same path, letting it swing back between the legs to begin the next repetition.
Common mistakes
- Letting the bell flip over and slap the forearm. The hand punches through the handle at the top so the bell rolls over gently; a bell that crashes down means the arm straightened too early.
- Swinging the bell out in a wide arc. It travels close to the body up the front; a wide arc puts the shoulder under strain at the top and makes the catch late.
- Dropping into the split before the hips have finished. The hip snap comes first and the feet move as the bell is rising; splitting early kills the power that lifts it.
- Stopping the bell overhead by muscling it. The catch is a lock-out you drop into, not a press you finish with the arm.