Dumbbell one arm snatch

How to do it

1. 1Stand with your feet shoulder‑width apart, holding a dumbbell in one hand with a pronated grip.
2. 2Slightly bend the knees and hinge forward at the hips, keeping the back straight and chest up.
3. 3Lower the dumbbell toward the floor, keeping it close to your body.
4. 4Explosively extend the hips, knees, and ankles, driving the dumbbell straight up.
5. 5When the dumbbell reaches shoulder height, quickly rotate the hand and push it overhead, fully extending the arm.
6. 6Receive the dumbbell overhead with a slight bend in the knees and hips.
7. 7Lower the dumbbell back to the starting position in a controlled manner.
8. 8Repeat the desired number of repetitions, then switch to the other arm.

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This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.