Single-Arm Snatch

How to Left-Arm Snatch

Primary Muscles: Full Body,  Shoulders

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Stand to hold a dumbbell straight down in front of your body with your feet shoulder-width apart.

2. Keeping your back arched and chest up, push your hips back and dip down at the knees to lower the weight below your knees.

3. In one explosive motion, extend your hips as quickly as possible and shrug your shoulder, pulling the weight straight up. Allow the dumbbell to float upward. When the weight reaches its maximum height, drop your body underneath and catch it overhead.

4. Lower the weight back to the starting position. Complete the set on one side before repeating with the opposite arm. As you pull the weight upward, you should feel as if you’re jumping so that your ankles, knees, and hips fully extended.

5. You should feel this working your arms, hips, shoulders, and core. 

Alternative Exercises:

Kettlebell Swing • 1-Arm Squat Thruster

How to Right-Arm Snatch

Primary Muscles: Full Body,  Shoulders

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Stand to hold a dumbbell straight down in front of your body with your feet shoulder-width apart.

2. Keeping your back arched and chest up, push your hips back and dip down at the knees to lower the weight below your knees.

3. In one explosive motion, extend your hips as quickly as possible and shrug your shoulder, pulling the weight straight up. Allow the dumbbell to float upward. When the weight reaches its maximum height, drop your body underneath and catch it overhead.

4. Lower the weight back to the starting position. Complete the set on one side before repeating with the opposite arm. As you pull the weight upward, you should feel as if you’re jumping so that your ankles, knees, and hips fully extended.

5. You should feel this working your arms, hips, shoulders, and core.

Alternative Exercises:

1-Arm Kettlebell Swing • Front Squat + Press