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Dumbbell Single-Arm Squat Snatch

Explosive strength drill coordinating hips, trunk, and upper-body drive.

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Dumbbell Single-Arm Squat Snatch demonstration

Exercise overview

Training details

Full BodyGlutesQuadricepsHamstringsUpper BackShouldersCore

Equipment

Dumbbell

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Set one dumbbell on the floor between your feet, grip it with one hand, and brace in a balanced lifting position.
  2. 02Extend your hips and knees forcefully and guide the dumbbell upward close to your body.
  3. 03Pull underneath as you punch the working arm overhead and descend into a full squat.
  4. 04Stabilize at the bottom with the elbow locked, shoulder active, feet planted, and knees aligned.
  5. 05Stand fully before lowering the dumbbell safely and complete the set before switching arms.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionDumbbell Power SnatchRelated variationDumbbell Hang Power Snatch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Hang SnatchComparable substituteDumbbell Clean and PressComparable substituteDumbbell Squat CleanComparable substituteKettlebell Hang Power CleanComparable substituteKettlebell SwingComparable substituteDumbbell Clean

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