Single Arm Dumbbell Snatch | Illustrated Exercise Guide

Primary muscles: Shoulders
Secondary muscles: Lower back, calves, glutes, hamstrings, triceps
Equipment: Dumbbell / Kettlebell

Single Arm Dumbbell Snatch Instructions

1. Grab a dumbbell with your right hand, bend your knees, push your hips back and take the dumbbell between your feet.
2. Pull the dumbbell up by extending your hips and knees and, as the dumbbell reaches your shoulder, rotate your hand to the front and punch straight up.
3. Lower the dumbbell and return to the initial position.
4. Repeat and then switch sides.

Proper Form And Breathing Pattern

Keep your core engaged, relax your neck and back, and face forward. Keep the movement dynamic and continuous, and breathe out as you punch straight up and extend your body.

From the Shop

Exercise Benefits

The single arm dumbbell snatch is a dynamic, compound move that works your whole body and improves your speed and agility. This exercise helps to develop your coordination and explosiveness and strengthens your shoulders, lower back, hamstrings, glutes, and lats.

Single Arm Dumbbell Snatch Demonstration

Sets And Reps

Start with 30-second sets or do 10 to 12 repetitions on each side. If you’re a beginner practice doing thrusters, the lawnmower pull and the shoulder press first.

Calories Burned

To calculate the number of calories burned doing the single arm dumbbell snatch, enter your weight and the duration of the exercise:

Related Full Body Exercises

Try these other full body exercises to get your heart rate up and burn even more calories:
Knee to elbow kickback
Balance chop
Dumbbell skier swing
Crab toe touches

Popular Workouts

Full Body Workout

Norwegian 4×4 Workout

Looking for a heart-pumping routine that fits into your busy day? This Norwegian 4×4 Workout is a 32-minute cardio routine inspired by …

Lower Body Workout

28-Minute Thigh & Leg Sculpt

Ready to tone, strengthen, and sculpt your lower body in just under half an hour? This 28-Minute Thigh & Leg Sculpt workout targets every …

Core Workout

27-Minute Core Burn Workout

Looking for a fast, effective way to strengthen your abs and build total core stability? This 27-Minute Core Burn Workout is designed …