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One-Arm Dumbbell Snatch

Also: dumbbell one arm snatch

Main
Glutes
Secondary
HamstringsQuadricepsCore
Equipment
Dumbbell
Level
Advanced
Movement
Hip hinge

How to do it

  1. Stand with your feet shoulder width apart, holding a dumbbell in one hand with an overhand grip.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
  3. Lower the dumbbell towards the ground, keeping it close to your body.
  4. Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
  5. As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
  6. Catch the dumbbell overhead with a slight bend in your knees and hips.
  7. Lower the dumbbell back down to the starting position in a controlled manner.
  8. Repeat for the desired number of repetitions, then switch to the other arm.

Same movement

See legs
Alternating Kettlebell Hang CleanBiceps · KettlebellBack Extension on Stability BallSpinal erectors · Body weight, Stability ballBack Extension with Arms by Sides on Stability BallSpinal erectors · Body weight, Stability ball

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Log every set of One-Arm Dumbbell Snatch and watch your best climb, week by week.

See availability

Coming soon to iPhone, Android and Apple Watch.

Exercise data: exercises-dataset (MIT) by Hasan Emir Yıldırım