Single-Arm Hang Snatch

The single-arm hang snatch is a full body exercise that builds strength and power, specifically in the back, hamstrings, shoulders, and hips. The exercise also engages the core throughout the movement.


  1. 480_A
    Grab a dumbbell in your hand using an overhand grip so your palm is facing towards you. Stand with your feet shoulder-width apart. Bend at the waist and move into a partial squat position holding the dumbbell between your legs. This is your starting position.
  2. Single-Arm Hang Snatch
    Drive through your heels to stand up. When the dumbbell passes your knees, quickly explode up out of the squat and use the momentum to drive the dumbbell up overhead. Rotate your wrist underneath the dumbbell to catch it overhead with your arm locked out. Stand up tall.
  3. 480_C
    Slowly lower the dumbbell back down and return to the starting position.

Trainer’s Tips

  • Avoid muscling the weight up with your upper body. The majority of the power should come from your lower body.
  • Be sure to complete the movement in one fluid motion rather than breaking it up into parts.
  • Do not allow your upper back to round during the movement. Keep your chest tall and your shoulders pulled back to prevent injury.