The single-arm kettlebell snatch is a kettlebell exercise that involves lifting a kettlebell overhead in a single motion. It is popular as a full-body strength and conditioning movement, but it's also competed for reps in Russian-style girevoy sport. A "snatch test" of max reps in 5 or 10 minutes is also a common measurement of conditioning in kettlebell training. It can be performed from the ground or with a swing
Builds serious work capacity and conditioning
Can boost shoulder stability and upper-back strength once technique is mastered
Full-body strength and power training in a single movement
Challenges and builds grip and core strength one side at a time
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.