Single Arm Snatch – Dumbbell

  • HOW: Start in a standing position holding a weight or object in one hand. Begin the exercise by squatting down while keeping your chest up and keeping tension on the weight, then explosively stand tall while simultaneously performing a snatch followed by a dip to get under and 'catch' the weight/object overhead. Lower the weight down to starting position and repeat.
  • FEEL: You should feel your legs drive the beginning of the snatch motion, followed by pulling and shrugging with your shoulder and shoulder blade, followed by guiding and transitioning the weight overhead. Then you pack your shoulder and catch the weight overhead. Follow the video for additional tips and details. This can feel like a full body exercise and will get your heart rate up and will challenge your shoulder and shoulder blade muscles.
  • COMPENSATION: The weight should relatively be in line with your ears in the overhead position. Do not just muscle the weight up, use your lower body to drive the movement.

Exercise Library