One-Arm Kettlebell Snatch
🤖 AtletIQ – телеграм-бот для бодибилдинга
Atletiq — новый чат-бот для силовых тренировок! Более 800 упражнений и 150+ готовых планов для массы, силы, рельефа!
General info
How to perform exercise
- 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.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Shoulders, and auxiliary muscles: Shoulders, Hamstrings, Calves, Lower Back, Glutes, Traps
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «One-Arm Kettlebell Snatch » are among the best rated by athletes.
Exercise substitutions
You can try replacing the exercise «One-Arm Kettlebell Snatch » with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
One-Arm Kettlebell Snatch
Author: AtletIQ: on
One-Arm Kettlebell Snatch — The benefits of exercise, how to properly perform and how many sets to do..
Rating: 5
Workouts with «One-Arm Kettlebell Snatch »
