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
Secondary muscles
Primary body parts
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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