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Dumbbell One-Arm Snatch Alternative

12 substitute exercises that target the same muscles

1
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
2
Barbell Clean and Jerk demonstration

Barbell Clean and Jerk
3
Barbell Power Snatch from Blocks demonstration

Barbell Power Snatch from Blocks
4
Standing Power Throw demonstration

Standing Power Throw
5
Dumbbell Single Power Clean and Jerk demonstration

Dumbbell Single Power Clean and Jerk
6
Dumbbell Clean and Press demonstration

Dumbbell Clean and Press
7
Thruster demonstration

Thruster
8
Sumo Deadlift High Pull demonstration

Sumo Deadlift High Pull
9
Barbell Split Clean demonstration

Barbell Split Clean
10
Kettlebell Double Snatch demonstration

Kettlebell Double Snatch
11
Barbell Power Clean from Blocks demonstration

Barbell Power Clean from Blocks
12
Barbell Full Clean demonstration

Barbell Full Clean

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Dumbbell One-Arm Snatch trains

Primary Deltoid Anterior Gluteus Maximus Quadriceps

Secondary Hamstrings Rectus Abdominis Trapezius Upper Fibers Triceps Brachii

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