Kettlebell One Arm Snatch

DeltoidsKettlebellBeginner
Begin with feet hip-width apart, kettlebell on the floor in front of you. Stand with a slight bend in the knees. Reach down and grab the kettlebell handle with one hand. In one explosive motion, use your hips and legs to drive the kettlebell upward, allowing it to swing between your legs. At the peak of the swing, extend your arm fully and catch the kettlebell overhead with a locked-out arm. Control the descent of the kettlebell back between your legs and repeat for the desired number of reps. Switch hands and repeat on the other side.

How to perform the Kettlebell One Arm Snatch

  1. Set up. Set up in a stable, balanced starting position appropriate for the Kettlebell One Arm Snatch using your kettlebell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your deltoids rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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