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Single-ArmKettlebell SnatchSwingsnatchesBallistic

Single Arm Hardstyle Half Snatch (StrongFirst)

Quick Answer
BallisticKettlebell Snatch
Feels Like

A crisp kettlebell drive through backswing and hip explosion, then a controlled rack drop return.

Main Muscles
HamstringsTricepsGlutesFront delt

Photos (8)

Adjusting the dials updates the Muscle target & Joint actions below.

Exercise Execution (5 steps)

Execution
Return
Muscle targetas performed — open Program to explore
Biceps Femoris (Long Head)Prime
Deltoid (Anterior)Prime
Gluteus MaximusPrime
SemimembranosusPrime
SemitendinosusPrime
Triceps BrachiiPrime
Adductor Magnus2nd
Anconeus2nd
Coracobrachialis2nd
Deltoid (Posterior)2nd
Flexor Digitorum Longus2nd
Flexor Hallucis Longus2nd
Gastrocnemius2nd
Infraspinatus2nd
Pectoralis Major (Clavicular)2nd
Peroneus Brevis2nd
Peroneus Longus2nd
Plantaris2nd
Rectus Femoris2nd
Rhomboid Major2nd
Rhomboid Minor2nd
Serratus Anterior2nd
Soleus2nd
Teres Minor2nd
Tibialis Posterior2nd
Trapezius (Lower)2nd
Trapezius (Middle)2nd
Trapezius (Upper)2nd
Vastus Intermedius2nd
Vastus Lateralis2nd
Vastus Medialis2nd
Stabilizers — held, not moved
Biceps BrachiiBiceps Femoris (Short Head)BrachialisBrachioradialisDorsal Interossei (Hand)External ObliqueFlexor Digiti Minimi Brevis (Hand)Flexor Digitorum ProfundusFlexor Digitorum SuperficialisGracilisIliacusIliocostalisInternal ObliqueInterspinalesIntertransversariiLatissimus DorsiLongissimusLumbricals (Hand)MultifidusPalmar InterosseiPectineusPectoralis Major (Sternal)PopliteusPronator TeresPsoas MajorQuadratus LumborumRotatoresSartoriusSemispinalis ThoracisSpinalisSubscapularisSupraspinatusTensor Fasciae LataeTeres MajorTransversus Abdominis
Joint actions — updates with your dials
Elbow ExtensionHip ExtensionShoulder FlexionAnkle PlantarflexionKnee ExtensionScapular RetractionScapular Upward RotationShoulder External RotationElbow FlexionFinger FlexionHip FlexionKnee FlexionShoulder ExtensionSpine ExtensionSpine Lateral Flexion RightSpine Rotation Right

Proficiency Criteria

(9)

These are the form and technique criteria IKU coaches evaluate when verifying exercise proficiency. Learn more about exercise proficiency.

Form (3)

Technique (6)

Cues

Overhead

  1. 1

    Shoulders above hips.

    Cue by Taco Fleur

All kettlebell cues

Common Mistakes

31

Some mistakes depend on how the exercise is being trained. A cue may apply to the default execution, a tempo variation, a specific return style, or a coaching focus rather than every rep.

Not sure your Hardstyle Half Snatch (StrongFirst) is right? Get your form checked.

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Log a personal best

Quick-log a single result for Hardstyle Half Snatch (StrongFirst) (1RM, max reps, or time). PBs are detected automatically when you beat your previous score.

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Your Hardstyle Half Snatch (StrongFirst)Example
40 repsWeek 150 repsWeek 360 repsWeek 565 repsWeek 7EXAMPLE

Log a workout with Hardstyle Half Snatch (StrongFirst) in it and this fills in by itself: your reps, your bells, session by session.

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Reps Per Minute

12
Low
22
Medium
32
High

Joint Actions

Prime Movers

Secondary

Stabilizers

Tap a joint action to see involved muscles

Not used in any workouts yet

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