MONS Athletics
Kettlebell exercises

One-Arm Kettlebell Dead Snatch: Floor to Overhead, One Side at a Time

The bell starts on the floor. Hinge, grip it with one hand and drive it overhead in one move, finishing with a locked arm. All reps on one side, then the other.

2 min read

Why it works: Chapter 13, Why stretching your hamstrings will not loosen them

How to do it

  1. 1

    Bell on the floor

    Between your feet, a little in front. Feet shoulder-width, so the bell has room.

  2. 2

    Hinge and grip

    Push your hips back with a flat back and grip the handle with one hand. Shoulder pulled down, away from your ear.

  3. 3

    Drive from the floor

    Stand up explosively, hips forward. Let the bell travel close to your body as your elbow bends.

  4. 4

    Punch through

    As the bell passes your face, punch your hand up through the handle so the bell turns over onto the back of your forearm without banging.

  5. 5

    Lock out, then return

    Arm straight overhead, bicep by your ear, one still moment. Shoulder first, then floor: bring it down to rest at your shoulder, then hinge and lower it between your feet.

  6. 6

    The test

    Every rep goes from a still floor to a quiet lockout. When the bell bangs your forearm or the lockout is soft, stop.

Watch for

  • The bell flipping over and banging your forearm. Punch through earlier.
  • Pulling with the arm because the hips were slow.
  • A soft, bent arm at the top. Lock it out or the set is over.

Questions

What is a kettlebell dead snatch?

A snatch where each rep starts with the bell still on the floor. No swing gives it a head start, so your hips do all of it.

One-arm or alternating dead snatch?

Start with one arm: you finish one side before switching and set the bell down between sides. The alternating dead snatch switches hands every rep.