Single Arm Dumbbell Snatch | Illustrated Exercise Guide

Primary muscles: Shoulders
Secondary muscles: Lower back, calves, glutes, hamstrings, triceps
Equipment: Dumbbell / Kettlebell

SINGLE ARM DUMBBELL SNATCH INSTRUCTIONS

1. Grab a dumbbell with your right hand, bend your knees, push your hips back and take the dumbbell between your feet.
2. Pull the dumbbell up by extending your hips and knees and, as the dumbbell reaches your shoulder, rotate your hand to the front and punch straight up.
3. Lower the dumbbell and return to the initial position.
4. Repeat and then switch sides.

PROPER FORM AND BREATHING PATTERN

Keep your core engaged, relax your neck and back and face forward. Keep the movement dynamic and continuous, and breathe out as you punch straight up and extend your body.

EXERCISE BENEFITS

The single arm dumbbell snatch is a dynamic, compound move that works your whole body and improves your speed and agility. This exercise helps to develop your coordination and explosiveness, and strengthens your shoulders, lower back, hamstrings, glutes, and lats.

DEMONSTRATION

SETS AND REPS

Start with 30 second sets or do 10 to 12 repetitions on each side. If you’re a beginner practice doing thrusters, the lawnmower pull and the shoulder press first.