Dumbbell One Arm Snatch Exercise Guide
Exercise Profile
- Target
- Deltoid Anterior
- Equipment
- Dumbbell
- Body Part
- Hips, Shoulders, Thighs
- Primary Muscle
- Deltoid Anterior
- Secondary Muscles
- Soleus, Serratus Anterior, Deltoid Lateral, Adductor Magnus, Triceps Brachii, Gluteus Maximus, Gastrocnemius, Erector Spinae, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 7
- Alternate Names
- One Arm Dumbbell Snatch
How to: Dumbbell One Arm Snatch
- Start with the dumbbell on the ground between your feet.
- Bend at your knees and hips, grabbing the dumbbell with one hand.
- In one explosive motion, extend your legs and pull the dumbbell up, flipping it overhead.
- Lock out your arm overhead while keeping your core tight.
- Lower the dumbbell back to the ground and repeat for the desired repetitions.
Common Mistakes
- Lifting with the back instead of the legs and shoulders.
- Not fully extending at the top of the movement.
- Using too much momentum instead of controlled strength.
Modifications
- Use a lighter weight to perfect your form before progressing.
- Perform the snatch in a split stance for improved stability.
Tips
- Engage your core throughout the lift.
- Keep the dumbbell close to your body during the movement.
- Ensure a fluid motion—avoid jerking movements.
Dumbbell One Arm Snatch Alternatives
Tags
strength
dumbbell
snatch
fitness
weightlifting
shoulders