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One Arm Dumbbell Snatch


Coach's Tips


How to

Starting Position

1. Stand with your feet hip-width apart and hold a dumbbell in your right hand with your arm extended in front of you. 2. Keep your chest up and your core tight as you brace your core. 3. Keep your elbow slightly bent and the dumbbell close to your body.

Proper Form

1. Explosively extend your hips and knees while raising the dumbbell up towards your shoulder. 2. As you reach the top of the movement, quickly rotate your arm and catch the dumbbell in the bottom of an overhead squat position. 3. Pause briefly at the bottom and then stand up to complete the movement.

Breathing Technique

1. Inhale as you prepare for the movement and brace your core. 2. Exhale as you explosively extend your hips and knees and raise the dumbbell.


1. Make sure to keep your chest up and your core tight throughout the entire movement. 2. Avoid using momentum to help you lift the dumbbell, ensure that your muscles are doing the work. 3. Keep the dumbbell close to your body throughout the entire movement.

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