Strength

Dumbbell One Arm Snatch

The Dumbbell One Arm Snatch is a powerful exercise enhancing strength, power, and athletic performance. It targets the upper back, shoulders, and hips, involving a quick motion to lift a dumbbell overhead.
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Dumbbell One Arm Snatch instructions
Step-by-step instructions
1
Stand tall with feet shoulder-width apart, and a dumbbell between your feet.
2
Bend at your hips and knees, grasp the dumbbell with one hand and palm facing your body.
3
Lower your torso and, in one move, pull the dumbbell upwards while rising to a full standing position.
4
Continue to lift the dumbbell above your shoulder, until your arm is fully extended.
5
Lower the dumbbell back down in a controlled motion, switch hands and repeat for the programmed number of reps.
Stand tall with feet shoulder-width apart, and a dumbbell between your feet.
Bend at your hips and knees, grasp the dumbbell with one hand and palm facing your body.
Lower your torso and, in one move, pull the dumbbell upwards while rising to a full standing position.
Continue to lift the dumbbell above your shoulder, until your arm is fully extended.
Lower the dumbbell back down in a controlled motion, switch hands and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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