glutesdumbbell
dumbbell one arm snatch
dumbbell one arm snatch is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
Step 2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
Step 3. Lower the dumbbell towards the ground, keeping it close to your body.
Step 4. Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
Step 5. As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
Step 6. Catch the dumbbell overhead with a slight bend in your knees and hips.
Step 7. Lower the dumbbell back down to the starting position in a controlled manner.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
hamstringsquadricepscore
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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