Stand with feet shoulder-width apart, a dumbbell on the floor between your feet. Bend your hips and knees to grip the dumbbell with one hand, back straight, chest up.
Execution
Drive through your heels to explosively extend your hips and knees, pulling the dumbbell to chest height. Rotate your wrist and press the dumbbell overhead, locking your arm. Lower it under control to the start. Switch sides and repeat.
Equipment required
Kettlebell
Target muscles
Full Body, Hip, Leg, Shoulders
More Detailed Information
One Arm Dumbbell Snatch
How to Do:
Stand with your feet shoulder-width apart and a dumbbell on the floor between your feet.
Bend at your hips and knees to grip the dumbbell with one hand, keeping your back straight and chest up.
Drive through your heels to extend your hips and knees explosively, pulling the dumbbell straight up along your body.
As the dumbbell reaches chest height, rotate your wrist and extend your arm fully to lock the dumbbell overhead.
Control the dumbbell as you stand tall, keeping your arm straight and core engaged.
Lower the dumbbell back to the starting position under control.
Switch sides and repeat for the desired number of repetitions.
Benefits:
The one-arm dumbbell snatch builds explosive power, coordination, and strength across multiple muscle groups, including the legs, shoulders, and core. This dynamic movement enhances athletic performance and functional fitness while improving grip strength and unilateral stability. It’s an excellent exercise for boosting power and endurance in a single, fluid motion.
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