One-hand Dumbbell Split Snatch
Muscle Groups: Glutes, Shoulders, Quads
One-hand Dumbbell Split Snatch focuses on Glutes, Shoulders, Quads, with Abs, Biceps, Hamstrings, Lower Back, Traps, Triceps, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform One-hand Dumbbell Split Snatch with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a dumbbell in one hand, arms straight down at your side.
- 2
Lower into a squat, keeping your back straight and core engaged; as you stand, explosively drive through your legs and lift the dumbbell overhead in one fluid motion.
- 3
Finish with the dumbbell overhead, arm extended, standing tall and engaged.
- 4
Lower the dumbbell back to the starting position and repeat.
Tips for Success
These tips will help you perform One-hand Dumbbell Split Snatch safely and effectively while maintaining proper form.
-
Keep your back flat and core engaged to avoid injury while lifting.
-
Do not twist your body; use your legs to power the movement upward.
-
Ensure the dumbbell is directly over your shoulder at the top for better balance.
Secondary Muscles
While One-hand Dumbbell Split Snatch primarily targets Glutes, Shoulders, Quads , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Biceps, Hamstrings, Lower Back, Traps, Triceps, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed One-hand Dumbbell Split Snatch, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as One-hand Dumbbell Split Snatch, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
