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Single-Arm Dumbbell Snatch for Women

Single-Arm Dumbbell Snatch

Grab a dumbbell with an overhand grip. Bend at your hips and knees to squat down until the weight is centered between your feet, your arm straight. Your lower back should be slightly arched. Stand with your feet slightly wider than shoulder-width apart, and drive your heels into the floor.
In a single movement, try to throw the dumbbell at the ceiling—without letting go of it. Keep the dumbbell as close to your body as possible.
Allow your forearm to rotate up and back from the momentum of the lift, until your arm is straight and your palm is facing forward. Pull your body under the weight. Push your hips forward.

Tip You should be thrusting the dumbbell upward so forcefully that you rise up on your toes.

This move has been excerpted from The Women's Health Big Book of Exercises by Adam Campbell.

This Move Works:

Total Body

Step 1
Step 2
Step 3

Variations on this Exercise

Single-Arm Dumbbell Snatch

sites/default/files/sing_arm_dumb_snatchA-female-th.jpg

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