Dumbbell One-Arm Snatch
Gym Exercise Card
Equipment
The dumbbell one-arm snatch is a dynamic, full-body exercise that targets explosive strength and power. It primarily works the shoulders and legs while engaging the core and stabilizer muscles.
How to do it
- Stand with feet shoulder-width apart, holding a dumbbell between your legs.
- Bend your knees and hinge at the hips, keeping your back straight.
- Explosively drive through your heels, extending your hips and knees while pulling the dumbbell upward.
- Continue the movement by pressing the dumbbell overhead as you stand fully upright.
- Lower the dumbbell back to the starting position in a controlled manner.
Muscles worked
Primary Deltoid Anterior Gluteus Maximus Quadriceps
Secondary Hamstrings Rectus Abdominis Trapezius Upper Fibers Triceps Brachii
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