Dumbbell One Arm Snatch

How to do it

Stand with a dumbbell on the floor between your feet, hips back and chest up. Explosively extend your hips, knees and ankles to drive the dumbbell up close to your body, then punch your hand under it and lock it out overhead in one motion. Lower under control and repeat, then switch arms.

1. 1Feel the power come from your hips and legs snapping open, not your arm
2. 2Feel your shoulder and traps guide the dumbbell up and lock it overhead
3. 3Keep the dumbbell close to your body as it travels up

Common mistakes

• ×Don't muscle the weight up with your arm; drive it with your hips
• ×Avoid rounding your back as you set up and pull from the floor
• ×Don't catch overhead with a soft, unstable shoulder; punch up and lock out

Muscles worked

The dumbbell one arm snatch mainly works the upper traps and glutes, with the triceps, forearms, lower back, lower abs, quads, hamstrings, front delts, lats, mid traps, upper abs, obliques, calves, and side delts assisting.

• Upper TrapsPrimary
• GlutesPrimary
• TricepsSupport
• ForearmsSupport
• Lower BackSupport
• Lower AbsSupport
• QuadsSupport
• HamstringsSupport
• Front DeltsSupport
• LatsSupport
• Mid TrapsSupport
• Upper AbsSupport
• ObliquesSupport
• CalvesSupport
• Side DeltsSupport
• Lower TrapsMinor