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Single-Arm Hang Snatch for Women

Single-Arm Hang Snatch

Grab a dumbbell with an overhand grip. Bend at your hips and knees to squat down and hold the dumbbell just below knee height. Your feet should be just wider than shoulder-width apart. Drive your heels into the floor. Your lower back should be slightly arched.
In a single movement, try to throw the dumbbell at the ceiling—without letting go of it. You should be thrusting the dumbbell upward so forcefully that you rise up on your toes.
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.

Perfect your form

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

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Single-Arm Hang Snatch

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Exercise & Workout Finder

Single-Arm Hang Snatch for Women

Single-Arm Hang Snatch

Variations on this Exercise

Related Content

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