TETSUDumbbell One Arm Snatch
The Dumbbell One Arm Snatch is a dumbbell exercise for the upper legs that primarily targets the glutes, with the hamstrings, quadriceps and core assisting. Follow the 8 steps below for correct form, with an animated demonstration.
How to do the Dumbbell One Arm Snatch
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Lower the dumbbell towards the ground, keeping it close to your body.
- Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
- As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
- Catch the dumbbell overhead with a slight bend in your knees and hips.
- Lower the dumbbell back down to the starting position in a controlled manner.
- Repeat for the desired number of repetitions, then switch to the other arm.
Common questions
What muscles does the Dumbbell One Arm Snatch work?
The Dumbbell One Arm Snatch primarily targets the glutes. The hamstrings, quadriceps and core work as supporting muscles.
What equipment do I need for the Dumbbell One Arm Snatch?
You need a dumbbell to perform the Dumbbell One Arm Snatch.
How many sets and reps of the Dumbbell One Arm Snatch should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell One Arm Snatch works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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