Single-Arm Kettlebell Snatch
Single-Arm Kettlebell Snatch is an advanced whole-body exercise that develops the entire posterior chain of the body while building power, coordination, strength, and cardiovascular fitness simultaneously.
ADVANCED
Single-Arm Dumbbell Snatch
Single-Arm Dumbbell Snatch is a dynamic, compound move that targets your entire body and improves your speed and agility. This exercise helps to develop coordination and explosiveness and strengthens your shoulders, lower back, glutes, hamstrings, and lats.
Demonstration Video
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Target Muscles
Instructions
- Using an overhand grip, grab a dumbbell in one hand and stand with your feet slightly wider than shoulder-width apart. Lower your hips to the floor until your knees are bent at a 90-degree angle, and the dumbbell is resting on the floor.
- Quickly pull the dumbbell up to the ceiling while extending your knees and hips and lifting your body on the balls of your feet. Hold the dumbbell close to your body.
- When the dumbbell reaches its highest point, quickly rotate your elbow under the weight and extend your arm. The dumbbell will be over your shoulder with your palm facing away from your body.
Tips
- Keep the dumbbell as close to your body as possible throughout the movement.
- The movement starts with the hips and buttocks. Push them forward to help lift the dumbbell over your head.
- Try not to take the dumbbell away from your body.
Alternative Exercises
Barbell Snatch
Barbell Snatch is a dynamite exercise that strengthens the posterior chain and can help you attain an upright posture: straight back, shoulders retracted, tight core, and a potentially less painful low back. The tall posture and balance of the lift begin i...
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