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dumbbell hinge Activity intensity • High
✓ knee safe
✓ wrist safe
Single-Arm Alternating Dumbbell Power Snatch
Primary Muscles: glutes, hamstrings, quadriceps, anterior deltoid
Secondary Stabilisers: traps, upper back, core
DEFAULT REP RANGE
5-8 reps
INTERVAL REST TARGET
90s
DIFFICULTY
intermediate
Biomechanical Coaching Cues
- Straddle a dumbbell on the floor with a flat back and chest up.
- Drive hard through the floor with your legs and zip the dumbbell vertically close to your torso.
- Drop into a slight athletic dip as you punch the dumbbell to a stable overhead lockout.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern
Single-Arm Kettlebell Snatch
kettlebell • advanced • Rest 90s
Same movement pattern Joint-friendly option
Two-Hand Russian Kettlebell Swing
kettlebell • intermediate • Rest 75s
Same target muscles Easier setup
Plyometric Box Jump
bodyweight • intermediate • Rest 90s