Equipmentdumbbell
Difficultyadvanced
glutesupper legs
Dumbbell One Arm Snatch
The dumbbell one arm snatch is a dynamic, full-body movement that targets the glutes, hamstrings, quadriceps, and core. It requires explosive power, coordination, and balance as you lift a dumbbell from the ground to overhead in one fluid motion.
Step-by-Step Form & Technique
- 1.Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- 2.Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- 3.Lower the dumbbell towards the ground, keeping it close to your body.
- 4.Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
- 5.As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
- 6.Catch the dumbbell overhead with a slight bend in your knees and hips.
- 7.Lower the dumbbell back down to the starting position in a controlled manner.
- 8.Repeat for the desired number of repetitions, then switch to the other arm.
Secondary Muscles
hamstringsquadricepscore
Track Dumbbell One Arm Snatch in RepEight
Two taps to log your sets. Automatic PR detection, calculated 1RMs, and built-in plate math.