Kettlebell - One Arm Split Snatch

Recommendations: 2-3 Sets, 1-5 Reps, 80 Wght

Quads Glutes Hamstrings Calves Lower Back Traps Strength Kettlebell Push Compound Gym

Purpose: To develop core strength of the lower and middle body.

Benefits: It is the single best exercise to develop full body strength and increase your fat-burning metabolism.

Position your feet shoulder width apart and your toes facing slightly outward. Place a kettlebell between your feet. Grasp the kettlebell in your right hand with an overhand (hook) grip. Bend your knees and push your glutes back. Your head should be facing forward, chest up, with your shoulders just in front of the kettlebell. This will be your starting position. Lift the kettlebell slightly. Swing the kettlebell back between your legs. Inhale during this movement. Immediately reverse the direction of the swing. Drive through your hips and knees, pulling the kettlebell upwards. As the kettlebell reaches your shoulder, rotate your hand and push it straight up until the elbow is locked out and overhead. At the same time, quickly move your feet into a split position. Inhale during this movement. Return to the starting position. Slowly lower the kettlebell with taut lower back and trunk close to vertical. Repeat for the recommended number of repetitions. Position your feet shoulder width apart and your toes facing slightly outward. Place a kettlebell between your feet. Grasp the kettlebell in your left hand with an overhand (hook) grip. Bend your knees and push your glutes back. Your head should be facing forward, chest up, with your shoulders just in front of the kettlebell. This will be your starting position. Lift the kettlebell slightly. Swing the kettlebell back between your legs. Inhale during this movement. Immediately reverse the direction of the swing. Drive through your hips and knees, pulling the kettlebell upwards. As the kettlebell reaches your shoulder, rotate your hand and push it straight up until the elbow is locked out and overhead. At the same time, quickly move your feet into a split position. Inhale during this movement. Return to the starting position. Slowly lower the kettlebell with taut lower back and trunk close to vertical. Repeat for the recommended number of repetitions.

The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.