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ID: One-Arm_Kettlebell_Split_Snatch

One-Arm Kettlebell Split Snatch

LEVEL: expert
One-Arm Kettlebell Split Snatch

PROTOCOL SPECS

  • CATEGORYstrength
  • MECHANICcompound
  • FORCEpull
  • EQUIPMENTkettlebells

MUSCLE ENGAGEMENT

PRIMARY TARGETS

shoulders

SECONDARY TARGETS

hamstringsquadriceps

EXECUTION PROTOCOL

  1. Hold a kettlebell in one hand by the handle.
  2. Squat towards the floor, and then reverse the motion, extending the hips, knees, and finally the ankles, to raise the kettlebell overhead.
  3. After fully extending the body, descend into a lunge position to receive the weights overhead, one leg forward and one leg back. Ensure you drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.
  4. Return to a standing position, holding the weight overhead, and bring the feet together. Lower the weight to return to the starting position.