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Single Arm Snatch

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The Single Arm Snatch is a compound resistance training exercise for advanced athletes to learn the snatch receive and improve hip flexor speed, hip extensor explosiveness, body control and coordination.

The Single Arm Snatch also improves synergy of the neuromuscular system and can be used as a substitute for the Hang Snatch when athletes have flexibility issues at the shoulders.

How to Progress

If you use additional weights…make sure you use appropriate resistance so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.

Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining core stability repetitively.

Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.

Single Arm Snatch Description

Single Arm Snatch © by Phil Halfmann - all rights reserved
  1. Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed; toes point forward
  2. Use a pronated grip, take dumbbell in one hand, keep elbow extended and flex hips till dumbbell is in the center of the legs at knee level; maintain neutral spine position (push chest out and scapulae [shoulder blades] together; maintain neutral head position (look forward)
  3. Explosively extend the hips and simultaneously jump vertically (plantar flexion) while shrugging the shoulders and flexing the elbow while abducting shoulder to 90˚ (upright row); dumbbell remains close to the body and reaches sternum (~ nipple) level; elbows point sideways
  4. When dumbbell reaches neutral gravity (no movement) explosively flex the hips and knees, flip the wrists (wrist extension) and extend the elbow; knees are flexed at 90˚ (or as low as possible); shoulder is in full flexion; maintain neutral spine and head position

Related Resistance Training Exercises

Single Arm Snatch to Overhead Squat
Overhead Squat
Overhead Squat
Split Jerk
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Training Zone

We provide you with some more workouts and training tips you may be interested in to optimize your training.

Also, make sure that you warm up properly before and stretch out after your training session.

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