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Single-Arm Dumbbell Snatch
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
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.
Exercise Instructions
-
Step 1
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. -
Step 2
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. -
Step 3
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.
Muscle Groups
Single-Arm Dumbbell Snatch targets Abs, Back, Delts, Hamstrings, Quads, Shoulders, Total Body, Traps as seen below.
Exercise 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.
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