The Most Hardcore Workout You'll Take On This Week

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One-Arm Dumbbell Snatch

For the dumbbell snatch, reach down to grab the handle, making sure your back is flat, hips are down, and chest is up (just like your kettlebell high pull). Pull the weight up to your shoulder as you drive your feet down into the ground and forcefully stand up. Before you reach full hip extension, lift the bell overhead so your palm faces up and away from your body, arm fully extended. The weight should move in one fluid movement from the floor to above your head. Almost all of the work here should be done by the hips.

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