One-Arm Kettlebell Snatch

A shoulders exercise targeting the shoulders, performed with kettlebells.

One-Arm Kettlebell Snatch demonstration
One-Arm Kettlebell Snatch — demonstration

Body part

Shoulders

Equipment

Kettlebells

Target muscles

Shoulders

Secondary muscles

Calves, Glutes, Hamstrings, Lower Back, Traps, Triceps

How to do One-Arm Kettlebell Snatch

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

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

  3. 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.

Muscles worked

Primary (target)

Shoulders

Secondary

CalvesGlutesHamstringsLower BackTrapsTriceps

Related exercises

Alternating Cable Shoulder Press

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Alternating Deltoid Raise

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Alternating Kettlebell Press

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Anti-Gravity Press

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Arm Circles

OtherShoulders

Arnold Dumbbell Press

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All shoulders exercises →

Track One-Arm Kettlebell Snatch in NutriMind

Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.

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Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →