One-Arm Kettlebell Snatch
Level: expert
Category: strength
Force: pull
Mechanic: compound
Equipment: kettlebells
Primary muscles: shoulders
Secondary muscles: calves
glutes
hamstrings
lower back
traps
triceps
Instructions:
Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
Look straight ahead and swing the kettlebell back between your legs.
Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead.