Glutes exercise · dumbbell
Dumbbell One Arm Snatch
The dumbbell one arm snatch is a dumbbell exercise that targets the glutes, with the hamstrings, quadriceps and core assisting.
How to do the dumbbell one arm snatch
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Lower the dumbbell towards the ground, keeping it close to your body.
- Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
- As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
- Catch the dumbbell overhead with a slight bend in your knees and hips.
- Lower the dumbbell back down to the starting position in a controlled manner.
- Repeat for the desired number of repetitions, then switch to the other arm.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the glutes. The hamstrings, quadriceps and core work as secondary muscles. See all glute exercises or every dumbbell exercise.
