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.
Difficulty
Equipment: dumbbell
Duration: 30seconds
Calories: ~7.5/per minute
STRENGTH
Target Muscle
glutesLOWER POST
Secondary Muscles
hamstringsquadricepscore
Instructions
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Lower the dumbbell towards the ground, keeping it close to your body.
- Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
- As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
- Catch the dumbbell overhead with a slight bend in your knees and hips.
- Lower the dumbbell back down to the starting position in a controlled manner.
- Repeat for the desired number of repetitions, then switch to the other arm.
