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Quadriceps · Advanced

Single-Arm Dumbbell Snatch

Single-Arm Dumbbell Snatch for power development focused on full-body coordination.

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Single-Arm Dumbbell Snatch demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsShouldersTraps NeckCore

Equipment

Dumbbell

Sets × reps

4 × 6 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Start with one dumbbell on the floor between the feet.
  2. 02Hinge down and grip the dumbbell with one hand while the back stays long.
  3. 03Drive through the legs and pull the dumbbell close to the body.
  4. 04Punch the hand overhead as the dumbbell passes the shoulder.
  5. 05Lock out with ribs down, then lower safely and repeat before switching arms.

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