Muscles worked
glutes, hamstrings, quadriceps, core
© Gym visual — https://gymvisual.com/
dumbbell one arm snatch
- Body part
- upper legs
- Equipment
- dumbbell
- Target muscle
- glutes
- Muscle group
- hamstrings
Secondary muscles
How to perform it
- 1
Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- 2
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- 3
Lower the dumbbell towards the ground, keeping it close to your body.
- 4
Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
- 5
As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
- 6
Catch the dumbbell overhead with a slight bend in your knees and hips.
- 7
Lower the dumbbell back down to the starting position in a controlled manner.
- 8
Repeat for the desired number of repetitions, then switch to the other arm.
Similar exercises
