Advanced
DUMBBELL ONE ARM SNATCH
Upper legs
Body Part
Glutes
Target Muscle
Dumbbell
Equipment
Advanced
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
2
Step:2 Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
3
Step:3 Lower the dumbbell towards the ground, keeping it close to your body.
4
Step:4 Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
5
Step:5 As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
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Step:6 Catch the dumbbell overhead with a slight bend in your knees and hips.
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Step:7 Lower the dumbbell back down to the starting position in a controlled manner.
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Step:8 Repeat for the desired number of repetitions, then switch to the other arm.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
