How to do: One-Arm Kettlebell Split Snatch

Step-by-step instructions

1. 1Hold a kettlebell in one hand by the handle.
2. 2Squat towards the floor, and then reverse the motion, extending the hips, knees, and finally the ankles, to raise the kettlebell overhead.
3. 3After fully extending the body, descend into a lunge position to receive the weights overhead, one leg forward and one leg back. Ensure you drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.
4. 4Return to a standing position, holding the weight overhead, and bring the feet together. Lower the weight to return to the starting position.

Photos & base instructions from the open-source Free Exercise DB (public domain).