Exercise guide · Advanced · Compound

Dumbbell One Arm Snatch: How to Do It & Muscles Worked

The dumbbell one arm snatch is a dynamic, full-body movement that targets the glutes, hamstrings, quadriceps, and core. It requires explosive power, coordination, and balance as you lift a dumbbell from the ground to overhead in one fluid motion.

Primary muscles
Glutes
Equipment
Dumbbell
Level · type
Advanced · Compound
Demonstration of the dumbbell one arm snatch
Front view: muscles worked by the dumbbell one arm snatch. Primary: glutes. Secondary: abs, hamstrings, quads and obliques.
Back view: muscles worked by the dumbbell one arm snatch. Primary: glutes. Secondary: abs, hamstrings, quads and obliques.
Primary Secondary

How to do the dumbbell one arm snatch

  1. Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
  2. Step 2: Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
  3. Step 3: Lower the dumbbell towards the ground, keeping it close to your body.
  4. Step 4: Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
  5. Step 5: As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
  6. Step 6: Catch the dumbbell overhead with a slight bend in your knees and hips.
  7. Step 7: Lower the dumbbell back down to the starting position in a controlled manner.
  8. Step 8: Repeat for the desired number of repetitions, then switch to the other arm.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell one arm snatch by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell One Arm Snatch alternatives

More exercises that train the glutes as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.