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Exercise 3888 · REF 6pTkI99

Dumbbell One Arm Snatch exercise animation

Dumbbell One Arm Snatch

Category
Upper Legs
Equipment
Dumbbell
Target
Glutes

The one-arm dumbbell snatch takes a hip hinge and turns it into an explosive, full-body pulling movement, driving the dumbbell from the floor to overhead in one continuous motion. Power comes from the hip snap, not the arm — the arm is really just along for the ride, guiding the dumbbell's path close to the body. It's a demanding technical lift that rewards starting light and building speed before adding weight.

How to Do the Dumbbell One Arm Snatch

  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
  3. Lower the dumbbell towards the ground, keeping it close to your body.
  4. Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
  5. As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
  6. Catch the dumbbell overhead with a slight bend in your knees and hips.
  7. Lower the dumbbell back down to the starting position in a controlled manner.
  8. Repeat for the desired number of repetitions, then switch to the other arm.

Muscles Worked

The Dumbbell One Arm Snatch primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Quadriceps, Core.

More Upper Legs Exercises

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More Glutes Exercises

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Equipment Alternatives

Don't have dumbbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Dumbbell One Arm Snatch work?
The Dumbbell One Arm Snatch primarily targets the glutes, with the hamstrings and quadriceps, core assisting.
What equipment do I need for the Dumbbell One Arm Snatch?
The Dumbbell One Arm Snatch is done with a dumbbell.
What's a good alternative to the Dumbbell One Arm Snatch?
If you don't have access to a dumbbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.