Dumbbell Snatch (One-Arm)
Starting position
1. Place a dumbbell on the floor between your feet.
2. Stand with feet about shoulder-width apart, toes slightly turned out.
3. Hinge at the hips, bend your knees, and grab the dumbbell with one hand (palm facing you). Keep your back flat and chest up.
The lift
- Drive through your legs: Push the floor away explosively, extending hips, knees, and ankles (like a jump).
- As the dumbbell rises, keep it close to your body — pull it straight up like you’re zipping a jacket.
- When it reaches chest height, punch your hand straight overhead. Your arm should lock out with the dumbbell above your head in one smooth motion.
Finish
- Stand tall with knees, hips, and arm fully extended, core braced, and dumbbell overhead.
- Lower the dumbbell back safely: either straight to the floor (controlled) or first down to the shoulder, then to the ground.
🤍 Key Tips
• Use your legs and hips to generate power — don’t try to muscle it up with just your arm.
• Keep your core tight to protect your lower back.
• Start light to learn the technique before increasing weight.