The One-Arm Snatch

You may not be the biggest guy in your gym, and you may not have the best bench press, but you can still get the attention of everyone around you while working every major muscle in your body. To garner the sort of positive attention you crave, all you need to do is try your hand at the one-arm snatch.


Grab a light dumbbell in one hand and stand with your feet shoulder – width apart. Keeping your back flat, bend at the hips and knees as if you were in the starting position of a deadlift, and let the hand with the dumbbell hang just below your knees [1]. From there, explosively jump up, extending your entire body so that you come up on your toes. As you rise, pull the weight straight up in front of your body until it reaches the middle of your chest, then tuck your elbow and fling the weight overhead – but don’t let go [2]. It’s important to let the momentum generated in your hips move the dumbbell most of the way upward-don’t just stand up and do a shoulder press. That’s one rep. Do six sets of four to six reps with each arm, resting 90-120 seconds between sets.

A variation on the Olympic snatch exercise, the one-arm snatch builds jumping height and total-body strength-making you the one to watch out for in your gym.

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