Single Arm Dumbbell Snatch
Intermediate
One-arm dumbbell snatch emphasizing unilateral power, taking the dumbbell from ground to overhead in one explosive motion.
Muscle Groups
shoulderstrapscoregluteshamstringsquadriceps
Equipment
dumbbell
Coaching Cues
- 1Keep the dumbbell close to your body — think of zipping up a jacket
- 2Explode with your hips and guide the dumbbell overhead
- 3Stabilize overhead before lowering for the next rep
Standards
- 1Dumbbell starts on the ground and finishes locked out overhead with one arm
- 2Full hip and knee extension with arm locked at the top
- 3Alternate arms each rep or as prescribed
Scaling Options
- •Lighter dumbbell
- •Dumbbell hang snatch