How to Do Dumbbell One Arm Snatch

Dumbbell One Arm Snatch is a full body exercise using dumbbell, listed as advanced in the A90 Training Club catalogue.

Primary muscle

Full body

Equipment

Dumbbell

Difficulty

Advanced

01 / Move with control

How to perform

How to do Dumbbell One Arm Snatch

  1. 01Place a dumbbell on the floor between the feet and descend into a deep hinge position.
  2. 02Grip its handle with one hand, keeping the arm straight and the hips lower than the shoulders.
  3. 03Drive explosively through the heels and extend the hips, knees, and ankles simultaneously.
  4. 04Pull the dumbbell upward close to the body and catch it overhead with a locked elbow.
  5. 05Stand tall to finish the rep, then safely return the weight to the floor.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell One Arm Snatch

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Chest Pushes the arms forward and across the body.
  • Core Stabilises the spine and transfers force.
  • Quads Extends the knee, driving squats, lunges and jumps.
  • Front delts Raises the arm forward and overhead.
  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Drive through the legs and shrug the shoulder before the elbow bends to ensure power comes from the hips.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell One Arm Snatch questions

What muscles does Dumbbell One Arm Snatch work?

Dumbbell One Arm Snatch is catalogued as a full body exercise in A90 Training Club, with the full body as its primary muscle group.

How do you do Dumbbell One Arm Snatch correctly?

Place a dumbbell on the floor between the feet and descend into a deep hinge position. Grip its handle with one hand, keeping the arm straight and the hips lower than the shoulders. Drive explosively through the heels and extend the hips, knees, and ankles simultaneously. Pull the dumbbell upward close to the body and catch it overhead with a locked elbow. Stand tall to finish the rep, then safely return the weight to the floor.

What is the A90 coach tip for Dumbbell One Arm Snatch?

Drive through the legs and shrug the shoulder before the elbow bends to ensure power comes from the hips.

Is Dumbbell One Arm Snatch suitable for beginners?

Dumbbell One Arm Snatch is rated advanced in the A90 Training Club catalogue.

What equipment do you need for Dumbbell One Arm Snatch?

Dumbbell One Arm Snatch uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell one arm snatch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime