Description
A power lifting exercise that targets the shoulders, back, and legs, where you lift a barbell from the floor to an overhead position in one swift movement with one arm.
How to Do Barbell One Arm Snatch
- 1Setup
Stand with feet hip-width apart, barbell centered between your feet. Grip the barbell with one hand using a pronated grip, slightly outside your leg, and lower your hips with a straight back and chest up.
- 2Setup
Ensure your shoulders are slightly over the bar, arms long, and lats engaged, taking tension off the floor.
- 3
Initiate the first pull by explosively extending your hips and knees, lifting the barbell smoothly off the floor while keeping it close to your body.
- 4
As the bar passes your knees, perform a powerful triple extension of your hips, knees, and ankles, shrugging your shoulder and pulling your elbow high to accelerate the bar upwards.
- 5
Quickly drop under the bar, rotating your elbow to punch the bar overhead, catching it in a stable overhead position with a straight arm and slightly bent knees. Stand up fully to complete the lift.
- 6
Control the barbell back down to the floor by reversing the movement, absorbing the impact by bending your knees and hips.
Tips
- Focus on the powerful 'scoop' or hip drive; a strong hip extension is key to generating the necessary momentum for the lift.
- Maintain a vertical and close bar path throughout the entire movement to maximize efficiency, control, and safety.
- Practice overhead squats with one arm to build stability and confidence in the lockout position before attempting the full snatch.
- Actively 'punch' your hand towards the ceiling as you drop under the bar; this quick action ensures a stable and secure overhead catch.
Common Mistakes
- ×Rounding the back during the initial pull compromises spinal safety; always maintain a neutral spine by engaging your core and keeping your chest up.
- ×Looping the bar away from the body reduces power and control, making the lift harder and riskier; focus on pulling the bar straight up along your body line.
- ×Not fully extending the hips and knees (pulling with the arms too soon) limits power transfer; ensure a complete triple extension before initiating the arm pull.
Variations
Dumbbell One Arm Thruster
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Dumbbell Seated One Arm Arnold Press
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Dumbbell One Arm Lateral Raise
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Dumbbell One Arm Shoulder Press
Press a dumbbell overhead with one arm to build strong, balanced shoulders. This exercise targets the anterior deltoids while engaging your core for
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