Dumbbell One Arm Snatch

Coaching cues

• Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
• Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
• Lower the dumbbell towards the ground, keeping it close to your body.
• Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
• As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
• Catch the dumbbell overhead with a slight bend in your knees and hips.
• Lower the dumbbell back down to the starting position in a controlled manner.
• Repeat for the desired number of repetitions, then switch to the other arm.