Single-Arm Dumbbell Snatch

Glutes, Hamstrings, Quads, Delts, TrapsDumbbell

A dynamic movement that develops full-body power, stamina, and coordination by pulling a dumbbell from the floor to overhead in one smooth motion.

How to do it

1Straddle the dumbbell with feet slightly wider than shoulder-width, back flat, and hips hinged back.

2Grasp the dumbbell with one hand, keeping your non-working arm out for balance.

3Explosively extend your legs and hips to drive the weight upward close to your body.

4As the dumbbell reaches chest height, dip slightly underneath it and lock out your arm overhead.

5Stand up fully to complete the lift with the weight locked out overhead.

6Lower the dumbbell to your shoulder and back to the floor under control for the next rep.

Common mistakes

Rounding your back when lifting from the floor, raising the risk of lower back injury.

Pulling the weight purely with your arm instead of driving through your legs and hips.

Swinging the dumbbell far out away from your body, putting excessive strain on your shoulder.

Breathing

Inhale at the bottom before initiating the lift. Exhale forcefully as you drive up and lock out overhead.

Make it harder or easier

To make it easier, use a lighter dumbbell and start from a hang position above the knees.

To make it harder, increase the weight or alternate arms on each rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.