Description

The dumbbell one arm snatch is a dynamic exercise that combines strength, power, and coordination. It targets multiple muscle groups and is great for improving overall athleticism.

Starting Position

Begin in a squat position with the dumbbell on the floor between your legs. Grip the dumbbell with one hand, keeping your back straight and chest up.

Technical Execution

Explosively extend your hips, knees, and ankles while pulling the dumbbell straight up, leading with your elbow. Punch the dumbbell overhead and lock out your arm at the top.

Range of Motion

The range of motion involves lifting the dumbbell from the floor to overhead in one swift motion, ensuring full extension of the arm and body at the top.

Variations

Variations include using a kettlebell instead of a dumbbell, performing the movement with alternating arms, or incorporating a jump at the top for added intensity.

Common Mistakes

Common mistakes include using improper technique leading to injury, not engaging the core muscles, and failing to fully extend the hips at the top of the movement.

Practical Advice

Focus on proper form and start with a lighter weight to master the movement before progressing to heavier weights. Engage your core and drive through your legs and hips to generate power.

Additional Notes

This exercise requires good shoulder mobility and stability. It is important to warm up properly before attempting the dumbbell one arm snatch.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

shoulders

Secondary Muscles