dumbbell one arm snatch

Instructions

1. 1

   Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.

2. 2

   Step 2: Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.

3. 3

   Step 3: Lower the dumbbell towards the ground, keeping it close to your body.

4. 4

   Step 4: Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.

5. 5

   Step 5: As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.

6. 6

   Step 6: Catch the dumbbell overhead with a slight bend in your knees and hips.

7. 7

   Step 7: Lower the dumbbell back down to the starting position in a controlled manner.

8. 8

   Step 8: Repeat for the desired number of repetitions, then switch to the other arm.