One-Arm Kettlebell Split Snatch

What it is

This powerful, full-body movement involves smoothly transitioning a kettlebell from the floor to an overhead position in one continuous motion. It primarily challenges your shoulders for stabilization and strength, while also engaging your hamstrings and quadriceps as you drive through the lift. Mastering this compound exercise builds significant power, coordination, and unilateral strength.

Technique tips

• Explode upwards by extending your hips, knees, and ankles.
• Receive the kettlebell overhead by dropping into a stable split lunge.
• Actively punch the kettlebell overhead and lock out your elbow.
• Keep your core tight throughout the entire movement for stability.
• Maintain a single, fluid motion from pull to overhead reception.
• Fix your gaze forward to help maintain balance.

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.