Dumbbell One Arm Snatch
Description
The dumbbell one-arm snatch is a powerful full-body exercise where you explosively pull a dumbbell from the floor (or hang position) to a locked-out overhead position in one fluid movement. It builds explosive hip drive and overhead power with a dumbbell instead of a barbell or kettlebell.
Equipment Required
Dumbbell One Arm Snatch Instructions
- Stand with feet shoulder-width apart. A dumbbell on the floor between your feet.
- Hinge and grip the dumbbell with your right hand.
- Drive through your legs and hips explosively — the dumbbell rises up your body.
- As it reaches chest height, pull your elbow up and punch your hand through to catch it overhead.
- Lock out overhead with arm fully extended.
- Lower the dumbbell back to the floor (or hang) in one controlled motion.
- Complete reps, then switch sides.
- Use moderate weight. Aim for 5 to 10 reps per side.
Dumbbell One Arm Snatch Form & Visual
Dumbbell One Arm Snatch Benefits
- Builds explosive full-body power
- Unilateral — exposes imbalances
- Develops overhead stability
- Excellent cardiovascular conditioning
- Easier to learn than barbell snatch
- Staple in CrossFit and conditioning
Dumbbell One Arm Snatch Muscles Worked
- Gluteus maximus
- Hamstrings
- Anterior deltoid
- Trapezius
- Core (heavy stabilizer)
- Quadriceps
Dumbbell One Arm Snatch Variations & Alternatives
- KB One-Arm Snatch
- Barbell Snatch
- Dumbbell High Pull
- DB Hang Power Clean
- Alternating DB Snatch
