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

  1. Start with a dumbbell between your legs in the hang position.
  2. Propel the dumbbell upwards by driving through your heels and fully extending the hips.
  3. Drive the elbow high and catch the dumbbell overhead with the knees slightly bent.

Related:  The 5 Best One-Arm Exercises

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