Dumbbell One Arm Snatch

Category

Powerlifting

Difficulty

Advanced

Equipment

Dumbbells

Primary muscles

Deltoids, Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Trapezius, Erector Spinae

How to do it

1. Start in a squat position with your feet shoulder-width apart and a dumbbell on the floor between your feet. Grasp the dumbbell with your right hand, using an overhand grip, while keeping your back straight and core engaged.
2. Drive through your heels and explosively extend your hips, knees, and ankles, pulling the dumbbell upward close to your body as you rise.
3. As the dumbbell reaches shoulder height, raise your hand straight up to bring the dumbbell overhead, fully extending your arm.
4. Stand up fully, keeping the dumbbell overhead. Lower the dumbbell back to the starting position with control and repeat for the desired number of repetitions.

Form tips

• Keep your core engaged and your back straight to maintain proper form.
• Exhale during the explosive upward movement and inhale when lowering the dumbbell.
• Focus on using your hips and legs to generate power, minimizing the strain on your arm and shoulder.