The Dumbbell One Arm Snatch is a powerful and dynamic exercise that targets multiple muscle groups, including the shoulders, back, arms, and core. It involves explosively lifting a dumbbell from the ground to overhead in one fluid motion.
How to perform
Step by step instructions:1. Start by standing with your feet hip-width apart, holding a dumbbell in your right hand with an overhand grip.
2. Engage your core and keep your back straight as you hinge at the hips and bend your knees to lower the dumbbell towards the ground.
3. Explosively extend your hips, knees, and ankles to drive the dumbbell upwards, keeping it close to your body.
4. As the dumbbell reaches shoulder height, rotate your hand and arm to punch the weight overhead. Your arm should be fully extended at the top of the movement.
5. Lower the dumbbell back down to the starting position under control, bending your knees and hips slightly as you do so.
6. Repeat the movement for the desired number of reps on one arm before switching to the other side.
Tips:
- Focus on generating power from your hips and legs to drive the weight upwards.
- Keep your core engaged throughout the movement to maintain stability.
- Maintain a strong grip on the dumbbell to prevent it from slipping.
- Start with a lighter weight to perfect your technique before progressing to heavier weights.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.