Exercise Profile
  • Target Muscle Group
  • Exercise TypeOlympic Weightlifting
  • Equipment RequiredKettle Bells
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Adductors, Glutes, Hamstrings, Traps, Upper Back
Target Muscle Group

Quads

Quads Muscle Anatomy Diagram

1 KB Kettlebell Split Snatch Overview

The 1 KB kettlebell split snatch is a variation of the snatch and a total body exercise.

The snatch is an extremely explosive movement typically performed in Olympic weightlifting and athletic training circles to improve sports performance.

Olympic lifts, such as 1 KB kettlebell split snatch, are very technically demanding and require a lot of practice prior to performing with any sort of significant weight.

1 KB Kettlebell Split Snatch Instructions

  1. Position the kettlebell directly in between your feet.
  2. Setup with your feet in a shoulder width stance and your hands slightly wider than shoulder width.
  3. Grasp the handle of the bell and swing it back between the legs while keeping a neutral spine.
  4. Extend the hips, swing the bell forward, pull upward, and allow the bell to flip over your wrist as you finish in an overhead position.
  5. As the bell finishes overhead, split the feet into the typical jerk finish position.
  6. Step forward with the back foot and step back with the front foot to bring the feet together.
  7. Flip the bell back over your wrist, rotate the bell around your wrist, swing it between your legs, and complete another repetition if desired.

1 KB Kettlebell Split Snatch Tips

  1. Olympic lifting is about efficiency, not just brute strength.
  2. To learn how to use kettlebells effectively, one must first master the hip hinge and then move into kettlebell swings.
  3. Use the hips to generate the momentum, it’s about the force generated using your lower body to move the kettlebell efficiently.
  4. Toe angle is highly individual - experiment to see what feels best for you.
  5. Drive through the whole foot - you want 3 points of contact: big toe, little toe, and heel.
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