456 E Vandalia St, Edwardsville, Illinois 62025

Technique Tip: Single Arm DB Snatch

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Single Arm Dumbbell Snatch



Exercise Summary



At Performance Fitness in Edwardsville, we use the Single Arm Dumbbell Snatch as an explosive exercise for your entire body.  It is also a great alternative to performing a barbell snatch, which is a complex exercise to learn and perform safely.



To perform:

  1. Stand with your feet shoulder width apart, holding a single dumbbell between your knees

  2. Squat down, keeping your chest up and back flat, until the dumbbell is approximately knee height

  3. Using your legs, explode up as quickly as possible, jumping off of the floor

  4. Let the dumbbell “fly” over your head, making sure it travels in a straight vertical line

  5. “Catch” the dumbbell overhead with your arm locked out

  6. In a slow and controlled manner, bring the dumbbell back down to your shoulder, and then back between your knees



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