The 1-Arm Dumbbell Snatch can be a power exercise if you use heavy weight, and a conditioning exercise if your weight is lighter. The Fitness Camp features the 1-Arm Dumbbell Snatch in many of its online personal training workouts.
Online Personal Training Video: 1-Arm Dumbbell Snatch
How To Do It
1. Place feet shoulder width apart with dumbbell in front of you.
2. Squat down and grab dumbbell with overhand grip.
3. Jump powerfully, keeping your head up and arms straight. Shrug the dumbbell up and lift it to your shoulder, being sure to keep your elbow high and to the outside.
4. Drop and squat in underneath the dumbbell, catching it with a straight arm locked up over your head, your shoulder tight to your ear. Land in the deep squat with your chest up and your heels down.
5. Stand up, keeping your arm locked and the dumbbell straight above your shoulder.
Online Personal Trainer Tips
1. Keep your back flat (or neutral) throughout the exercise.
2. Look straight ahead.
3. Generate power from your hips.
4. Do NOT bend your arm to raise the weight until after you’ve jumped. Remember, “when the arm bends, the power ends.”
5. Begin with a weight you can easily handle. Keep in mind you’re going to be violently pulling the weight to an overhead position. You want to have total control over any weight you put over your head.
