Single-arm Dumbbell Snatch
Muscle Groups: Glutes, Shoulders, Quads, Traps
Single-arm Dumbbell Snatch focuses on Glutes, Shoulders, Quads, Traps, with Abs, Biceps, Hamstrings, Lower Back, Traps, Triceps, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-arm Dumbbell Snatch with proper form and technique.
- 1
Start with your feet shoulder-width apart, holding a dumbbell in one hand.
- 2
Lower the dumbbell between your legs, keeping your back straight and core engaged.
- 3
In one explosive motion, lift the dumbbell overhead, extending through your hips and legs while keeping your arm straight.
- 4
Lower the dumbbell back down to start and repeat for the desired reps before switching sides.
Tips for Success
These tips will help you perform Single-arm Dumbbell Snatch safely and effectively while maintaining proper form.
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Keep your core tight to protect your lower back and maintain balance.
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Avoid rounding your back; keep it straight throughout the movement to prevent injury.
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Ensure you use a weight that allows you to maintain proper form; start light if you're a beginner.
Secondary Muscles
While Single-arm Dumbbell Snatch primarily targets Glutes, Shoulders, Quads, Traps , 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 Single-arm Dumbbell Snatch, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-arm Dumbbell 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.
