Dumbbell Single Arm Snatch
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Stand over one dumbbell set on the floor between the feet, hips back and chest up, and take it in one hand.
- Drive through the floor and extend the hips hard, keeping the dumbbell close to the body as it travels up.
- Pull the elbow high, then punch the hand up and turn over under the weight into a locked-out overhead position.
- Stand tall with the arm by the ear, then bring it back down to the hang or the floor for the next rep.
FORM TIPS
- One continuous pull to overhead. Pressing it out at the top means the hips did not finish the job.
- It is a hinge, not a squat: the hips go back to reach the weight rather than the knees going forward.
TARGET MUSCLES
Primary
- Glutes
- Shoulders
- Hamstrings
Secondary
- Traps
- Lower Back
- Forearms
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.