Snatches build world-class power and a thick set of traps. The problem is, most lifters sit in a constant kyphotic position and look more like the hunchback of Notre Dame than an athlete. Coupled with push dominant training and poor mobility/stability, barbell snatches can leave the shoulders feeling torn apart.
The single-arm dumbbell snatch is the perfect middle ground. You get explosive hip extension plus unilateral overhead strength in a more shoulder-friendly position. As an added benefit, single arm-overhead work forces your quadratus lumborum to kick in (an aid in trunk stabilization) and crushes your obliques. Bonus: You can do it any gym, unlike barbell snatches.
Single-Arm Dumbbell Snatch
- Start with a dumbbell between your legs in the hang position.
- Propel the dumbbell upwards by driving through your heels and fully extending the hips.
- Drive the elbow high and catch the dumbbell overhead with the knees slightly bent.