Dumbbell One Arm Snatch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell One Arm Snatch is a dynamic, full-body exercise that primarily targets the glutes while also engaging the shoulders as a secondary muscle group. Performed with a single dumbbell, it combines a hip-driven pull with an overhead press in a fluid, explosive motion. Starting from a slightly bent-knee hinge, the lifter pulls the dumbbell from the floor or hip level up to shoulder height, then flips the wrist to press it overhead, fully extending the arm. This compound movement develops power, coordination, and strength throughout the posterior chain, core, and upper body, making it an effective exercise for building overall athletic performance and functional strength.
How to Perform
Position yourself with your feet roughly shoulder-width apart, holding a dumbbell in one hand with your palm facing down. Keep your gaze forward and maintain an upright, stable posture.
Slightly bend your knees and hinge at the hips, pushing your hips back while keeping your spine neutral and your core muscles engaged to protect your lower back.
Initiate the movement by driving through your heels and extending your hips explosively, pulling the dumbbell upward along your body in one smooth motion. Keep your elbow close to your torso as the weight rises.
When the dumbbell reaches about shoulder level, rotate your wrist and press the dumbbell overhead, fully straightening your arm while keeping your shoulder stable and engaged.
Lower the dumbbell carefully back to the starting position, maintaining control throughout the descent to avoid unnecessary strain.
Complete the desired number of repetitions on one side, then switch to the other arm, ensuring both sides receive equal attention and maintaining proper form throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout the movement to protect your lower back and maintain balance.
Focus on generating power from your hips rather than relying solely on your arm to lift the dumbbell.
Maintain a straight back and avoid rounding your spine during the hinge and lift.
Keep the dumbbell close to your body as you pull it upward to maximize efficiency and reduce strain on the shoulder.
Use a controlled motion when lowering the dumbbell to prevent injury and maintain muscle engagement.
Avoid leaning backward when pressing the weight overhead; stay grounded through your feet.
Start with a lighter weight to master form before progressing to heavier dumbbells.
Ensure smooth transitions between the pull and the overhead press to maintain fluidity and prevent jerking movements.
Breathe out explosively as you lift and press the dumbbell, and inhale as you return to the starting position.
Focus on even strength development by performing equal reps on both sides to prevent muscle imbalances.
How Not to Perform
Do not round your back or hunch your shoulders during the hinge, as this can strain your spine and reduce glute engagement.
Avoid lifting the dumbbell primarily with your arm; relying on arm strength reduces hip and glute activation.
Do not let the dumbbell swing away from your body; keeping it close ensures proper mechanics and efficiency.
Avoid leaning backward when pressing the dumbbell overhead, as this can stress the lower back.
Do not use momentum or jerky movements to lift the weight; explosive but controlled hip drive is key.
Avoid locking out your knees too early; keeping a slight bend protects joints and allows better force transfer from the hips.
Do not hold your breath; proper breathing helps maintain core stability and control throughout the movement.
Avoid lifting weights that are too heavy before mastering the form, as this increases the risk of injury.
Do not neglect performing equal reps on both sides, which can create strength imbalances and affect posture.
Avoid dropping the dumbbell quickly at the end of the rep; controlled lowering maximizes muscle engagement and safety.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
