Kettlebell Split Snatch

Kettlebell Split Snatch


This exercise involves using a kettlebell to perform a split snatch movement, which involves lifting the kettlebell from the ground to overhead while simultaneously splitting the legs into a lunge position. It is a full-body exercise that targets the legs, core, and shoulders.

Muscle Group

Equipment Required

Kettlebell Split Snatch Instructions

  1. Start by standing with your feet shoulder-width apart, holding a kettlebell in your right hand.
  2. Take a large step forward with your left foot, keeping your right foot in place.
  3. Bend your left knee and lower your body into a lunge position, while simultaneously swinging the kettlebell back between your legs.
  4. As you begin to stand up, use the momentum to swing the kettlebell forward and up, bringing it to shoulder height.
  5. At the same time, jump up and switch your feet, so that your right foot is now in front and your left foot is behind you.
  6. As you land, lower your body back into a lunge position, while simultaneously lowering the kettlebell back down between your legs.
  7. Repeat the movement, alternating sides with each rep.

Kettlebell Split Snatch Form & Visual

Kettlebell Split Snatch

Kettlebell Split Snatch Benefits

  • Improves explosive power and strength in the legs, hips, and shoulders
  • Increases cardiovascular endurance
  • Enhances coordination and balance
  • Targets multiple muscle groups including the glutes, quads, hamstrings, shoulders, and core
  • Can be modified for different fitness levels and goals
  • Provides a full-body workout in a short amount of time
  • Can be done with minimal equipment and space

Kettlebell Split Snatch Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core
  • Shoulders
  • Triceps
  • Back

Kettlebell Split Snatch Variations & Alternatives