Shoulders exercise · kettlebell
Kettlebell One Arm Snatch
The kettlebell one arm snatch is a kettlebell exercise that targets the shoulders (deltoids), with the trapezius, forearms and core assisting.
- Target muscle
- Delts
- Also works
- Trapezius, forearms, core
- Equipment
- Kettlebell
- Body part
- Shoulders
How to do the kettlebell one arm snatch
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand between your legs.
- Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground.
- Explosively extend your hips and knees, using the momentum to swing the kettlebell up towards your shoulder.
- As the kettlebell reaches shoulder height, rotate your hand and punch it straight up overhead, fully extending your arm.
- Lower the kettlebell back down between your legs and repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The trapezius, forearms and core work as secondary muscles. See all shoulder exercises or every kettlebell exercise.
