Glutes · Dumbbell · Advanced

How to do Dumbbell One Arm Snatch

The dumbbell one arm snatch is a dynamic, full-body movement that targets the glutes, hamstrings, quadriceps, and core. It requires explosive power, coordination, and balance as you lift a dumbbell from the ground to overhead in one fluid motion.

Primary muscle: Glutes
Also works: Hamstrings, Quadriceps and Core
Equipment: Dumbbell
Level: Advanced
Category: Legs

How to do Dumbbell One Arm Snatch, step by step

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

Muscles worked

Dumbbell One Arm Snatch works your glutes as the main mover, with help from your hamstrings, quadriceps and core.

Track Dumbbell One Arm Snatch in SPLYT

Dumbbell One Arm Snatch is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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