Stand with feet shoulder-width apart, kettlebell between feet. Squat down and grip it with one hand.
Execution
Explosively lift the kettlebell, then drop into a split stance while pressing it overhead. Lock your elbow, then reverse the movement and repeat on the other side.
Equipment required
Kettlebell
Target muscles
Hips, Legs, Shoulders
More Detailed Information
Kettlebell Split Snatch
How to Do
Setup: Stand with your feet shoulder-width apart, with a kettlebell placed on the ground between your feet. Squat down and grip the kettlebell with one hand, keeping your back flat and core engaged.
Lift: Drive through your legs, explosively lifting the kettlebell while simultaneously extending your hips and knees. As the kettlebell rises, pull it upward close to your body.
Split: Once the kettlebell reaches chest height, quickly drop into a split stance (one leg forward, one leg back) while continuing to press the kettlebell overhead.
Lockout: At the top of the movement, fully extend your arm, locking your elbow with the kettlebell directly overhead.
Return: Reverse the movement by lowering the kettlebell back to the starting position while stepping your feet together. Repeat on the other side after completing the reps on the first side.
Benefits
The Kettlebell Split Snatch is a full-body explosive movement that targets the shoulders, legs, and core. It builds power and coordination while improving hip drive, mobility, and upper body strength. The split stance helps to develop stability and balance, making it a dynamic and functional exercise. This move also engages the posterior chain, improving posture and enhancing athletic performance.
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