One-hand Dumbbell Split Snatch
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Shoulders, Forearms, Lats
- Equipment
- Dumbbell
- Movement pattern
- Single Leg
Steps
- 1 Stand with your feet shoulder-width apart, with a dumbbell on the floor between your feet.
- 2 Hinge at your hips and bend your knees to grasp the dumbbell with one hand, keeping your back straight and chest up.
- 3 Explosively extend your hips and knees, pulling the dumbbell upwards close to your body.
- 4 As the dumbbell reaches chest height, quickly drop into a split squat position, simultaneously punching the dumbbell overhead with a straight arm.
- 5 Your front foot should land forward and your back foot backward, with the dumbbell locked out directly above your shoulder.
- 6 Stand up fully by bringing your feet together, maintaining the dumbbell locked overhead.
- 7 Control the dumbbell back down to the starting position on the floor to complete the repetition.
