---
title: "Dumbbell One Arm Snatch"
description: "Start in a squat position with your feet shoulder-width apart and a dumbbell on the floor between your feet."
locale: en
slug: dumbbell-one-arm-snatch
url: "https://hi.fitness/exercises/dumbbell-one-arm-snatch"
primaryMuscle: "Front delts"
secondaryMuscles: ["Glutes","Hamstrings","Lats","Lower Back","Quads"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/00b291e7-dumbbell-one-arm-snatch.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Dumbbell One Arm Snatch

Start in a squat position with your feet shoulder-width apart and a dumbbell on the floor between your feet.

## How to do it

1. Start in a squat position with your feet shoulder-width apart and a dumbbell on the floor between your feet. Grasp the dumbbell with your right hand, using an overhand grip, while keeping your back straight and core engaged.
2. Drive through your heels and explosively extend your hips, knees, and ankles, pulling the dumbbell upward close to your body as you rise.
3. As the dumbbell reaches shoulder height, raise your hand straight up to bring the dumbbell overhead, fully extending your arm.
4. Stand up fully, keeping the dumbbell overhead. Lower the dumbbell back to the starting position with control and repeat for the desired number of repetitions.

## Form tips

- Keep your core engaged and your back straight to maintain proper form.
- Exhale during the explosive upward movement and inhale when lowering the dumbbell.
- Focus on using your hips and legs to generate power, minimizing the strain on your arm and shoulder.

## Similar exercises

- [Barbell Clean and Press](https://hi.fitness/exercises/barbell-clean-and-press) - Front delts · Barbell
- [Barbell Snatch](https://hi.fitness/exercises/barbell-snatch) - Front delts · Barbell
- [Barbell Split Clean](https://hi.fitness/exercises/barbell-split-clean) - Front delts · Barbell
- [Barbell Snatch Balance](https://hi.fitness/exercises/barbell-snatch-balance) - Front delts · Barbell
- [Barbell Snatch from Blocks](https://hi.fitness/exercises/barbell-snatch-from-blocks) - Front delts · Barbell
- [Kettlebell Single Arm Clean and Press](https://hi.fitness/exercises/kettlebell-single-arm-clean-and-press) - Front delts · Kettlebell
- [Barbell Power Jerk](https://hi.fitness/exercises/barbell-power-jerk) - Front delts · Barbell
- [Barbell Split Jerk](https://hi.fitness/exercises/barbell-split-jerk) - Front delts · Barbell