“Single-arm kettlebell snatches are a fantastic exercise to develop explosive power, core stability, and strength in the hips, low back, and shoulder joints," says Jon-Erik Kawamoto, CSCS, owner of JK Conditioning. "The offset position of the kettlebell challenges you to balance the weight overhead and provides unique dynamics, impossible when using dumbbells. In addition, higher repetition sets will tax the cardiovascular system, making kettlebell snatches very effective at working every muscle in the body.”
How to do it: Hold a kettlebell in your right hand, using an overhand grip on the left portion of the handle. Stand with the bell in front of your thighs, feet about shoulder-width apart, pointing your left arm straight out in front of you. Swing the kettlebell in between your legs, bending knees slightly (the majority of the range of motion will result from you hinging at your hips). At the bottom of the swing, your chest will be facing down toward the ground with the kettlebell high up in your groin, as if you were doing a hike pass to a quarterback [as shown].
Next, forcefully extend your hips to swing the kettlebell forward and up. As the bell passes head level, push your hand through the handle to rotate the kettlebell around your wrist (the bell should transition smoothly and softly onto the outside of your forearm). Stabilize the bell overhead, stand tall, and fully contract your glutes [as shown]. Bend your arm to lower the bell in front of your body, then extend your elbow and rotate the bell back around your forearm, then continue into the swing to repeat. For a full-body cardio workout, try to perform 3-5 sets of 30 reps, 15 per arm.
Photo credit: Mark Burnham Photography