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All exercises

Dumbbell one arm snatch

Advanced

Dumbbell one arm snatch is a compound dumbbell exercise for the glutes, also working the hamstrings, quads, and abs.

Trained one side at a time.

What it works

Primary muscle

Glutes

Also works

HamstringsQuadsAbs

Equipment
Dumbbell
Movement
Conditioning
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
  2. 2Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
  3. 3Lower the dumbbell towards the ground, keeping it close to your body.
  4. 4Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
  5. 5As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
  6. 6Catch the dumbbell overhead with a slight bend in your knees and hips.
  7. 7Lower the dumbbell back down to the starting position in a controlled manner.
  8. 8Repeat for the desired number of repetitions, then switch to the other arm.

What to do instead

  • Kettlebell turkish get up (squat style)Kettlebell
  • Tire flipOther
Logged today · 2 min restDumbbell one arm snatch

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