Single-arm Dumbbell Snatch
- Primary muscles
- Hamstrings, Traps, Shoulders
- Secondary muscles
- Glutes, Quads, Forearms
- Equipment
- Dumbbell
- Movement pattern
- Squat
Steps
- 1 Begin with a single dumbbell on the floor between your feet. Hinge at your hips and bend your knees to grasp the dumbbell with one hand, keeping your back straight.
- 2 Explosively extend your hips and knees, pulling the dumbbell straight up close to your body.
- 3 As the dumbbell reaches shoulder height, rotate your wrist and punch the dumbbell overhead, locking your arm out straight. Finish by standing tall with the dumbbell directly above your shoulder.
- 4 Lower the dumbbell with control, reversing the movement by bending your elbow, then hinging at your hips and bending your knees to return the dumbbell to the floor.
- 5 Complete all repetitions on one side, then switch the dumbbell to your other hand and repeat the movement.
