‹ All exercises Master Trainer 101

Olympic · Full Body

Dumbbell Snatch (Single Arm)

Coaching cues

Hold one dumbbell between the feet; hinge; drive up explosively
Pull the dumbbell up and punch the arm overhead to full lockout in one movement
Catch with the arm fully extended; stand tall at lockout
One of the best total body power exercises in CrossFit and athletic training

▷ Watch proper form

Common faults 2

Pressing the dumbbell up instead of punching under

The snatch is a pull then a drop-under; pressing is too slow and arm-dominant.

Overactive muscles

Anterior deltoidUpper trapezius

Corrective work

Foam RollUpper traps↗StretchLevator scapulae stretch↗

Dumbbell swings away from the body on the pull

Keep the bell close to the body throughout the pull; swinging out reduces power transfer.

Overactive muscles

Anterior deltoidUpper trapezius

Corrective work

Foam RollUpper traps↗StretchLevator scapulae stretch↗

More Olympic movements

Hang Power Clean

Kettlebell Snatch

Snatch-Grip Deadlift