One-Arm Dumbbell Snatch

Setup

1. 01Place one dumbbell on the floor between the feet.
2. 02Hinge down with a flat back and grip it with one hand, arm straight.
3. 03Keep the free arm out to the side for balance.
4. 04Set the shoulders square and brace before pulling.

Execution

1. 01Drive the legs and extend the hips hard, keeping the dumbbell close.
2. 02Shrug and pull the elbow high as the bell accelerates upward.
3. 03Punch the hand through, receiving the dumbbell locked out overhead with a slight dip.
4. 04Stand fully with the bell stacked over the shoulder, then lower it in stages.

Checkpoints

• -The dumbbell travels in a straight vertical line close to the body.
• -Hips fully extend before the arm finishes the lift.
• -Lockout lands with the biceps near the ear and a stable wrist.
• -Shoulders and hips stay square with no trunk twist.

Common mistakes

• -Swinging the bell in an arc away from the body.
• -Muscling the lift with the arm instead of snapping the hips.
• -Catching with a bent, pressing arm.
• -Rotating the torso to compensate for the offset load.