One-Arm Kettlebell Snatch start and end position

One-Arm Kettlebell Snatch is a compound exercise targeting the full body: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: shoulders, glutes, back. Equipment: kettlebell. Difficulty: advanced, requires solid technique and training history. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

Grip the kettlebell with one hand and swing it back between your legs
Drive your hips forward explosively to launch the bell upward
As the bell passes chest height, pull your elbow high
Near the top, punch your fist toward the sky so the bell settles softly behind your wrist
Hold the locked-out arm for a second, lower under control, and repeat; then switch hands

Coaching tip

Near the top, loosen your hand in the handle and punch your fist skyward; that's how you stop the bell from slamming the wrist.

Caution

Skip this move or ask a professional first if you have pain or an injury in: shoulder, lower back, wrist. FitCi filters it out of your program automatically based on the injuries in your profile.

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

Goal	Sets × Reps	Rest
Strength	4 × 4-6	180 s
Muscle gain	3 × 6-10	150 s
Fat loss / conditioning	3 × 10-15	90 s

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

At home, no equipment: Burpee, Inchworm
Same muscle, different equipment: Barbell Deadlift, Barbell Power Clean, Barbell Clean and Jerk

More full body exercises

Add this exercise to your program

Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.

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