The dumbbell one arm snatch is a more advanced, total body, power movement that primarily targets the legs, hips, and core.
Watch the Dumbbell One Arm Snatch: exercise demonstration video above.
To perform Dumbbell One Arm Snatch:
1. Get in a shoulder width stance, holding one dumbbell with your palm facing you.
2. Bend your knees and place the dumbbell on the ground.
3. In one explosive movement, press your feet through the ground to extend your hips to generate the power to move the weight.
4. Maintain a tight core while guiding the dumbbell upward by bending your elbow just like you would do while performing an upright row.
5. Once your arm is fully extended with the dumbbell over your shoulder, in a continuous motion, slightly drop your hips to absorb the weight.
6. At the top of the movement your palm is now facing out.
7. Return the weight to the ground and repeat.
To ensure you’re maximizing your gains, check out more of our exercise demonstration videos.
To get a total body workout, check out our 10 Minute Calorie Incinerator HIIT Kettlebell Workout video. Give it a try!
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.