One-Arm Kettlebell Snatch

What it is

This dynamic, full-body movement involves swinging a kettlebell from the floor to an overhead lockout in one powerful motion. It primarily targets your shoulders, building strength and explosive power, while also engaging your glutes, hamstrings, lower back, traps, calves, and triceps for support and stability.

Technique tips

• Initiate by pushing your hips back and bending your knees deeply.
• Generate power by explosively driving through your hips and knees.
• As the kettlebell rises, punch straight up to lock it overhead.
• Maintain a neutral spine and keep your gaze fixed forward.
• Control the kettlebell; avoid muscling the weight with your arm.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.