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Single-Arm Hang Snatch

ADVANCED

Single-Arm Hang Snatch

Single-Arm Hang Snatch is a powerful, full-body exercise. It targets your lower body – glutes, quadriceps, and hamstrings, upper body – back, shoulders, triceps, and core in one single move.

STRENGTH ADVANCED DUMBBELLS

Demonstration Video

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Target Muscles

Layer 1
ABS BACK GLUTES HAMSTRINGS HIPS SHOULDERS TOTAL BODY TRAPS

Instructions

  1. Take the dumbbell in your hand with an overhand grip so that the palm is facing you. Stand up, feet shoulder-width apart. Bend at the waist and do a partial squat, holding a dumbbell between your legs. This is your starting position.
  2. Go through your heels to get up. As the dumbbell passes your knees, quickly jump out of the squat and use momentum to lift the dumbbell over your head. Rotate your wrist under the dumbbell to catch it above your head, locking your hand. Get high.
  3. Slowly lower the dumbbell back down and return to the starting position.

Tips

  • Avoid forcing weight on your upper body. Most of the strength should come from the lower body.
  • Make sure you complete the movement in one smooth motion, rather than breaking it into pieces.
  • Don't let your upper back rotate as you move. Keep your chest high and your shoulders back to avoid injury.

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Single-Arm Kettlebell Snatch
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Author

Owen
Owen Jones
Owen
Updated: 17 Sep 2024