Dumbbell single arm snatch grip deadlift




  1. Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex
  2. Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.

How to Do:

  1. This movement involves a quick 1 arm deadlift into an overhead throw action (however you are NOT going to release the weight)
  2. Begin with a very light weight as technique is crucial (approx. 10% of 1 arm deadlift weight)
  3. Stand with your feet slightly wider than shoulder width, toespointed out slightly, looking toward the horizon (this ensures that theback remains flat)
  4. Start with the dumbbell hanging towards the ground, between the legs at the bottom of the deadlift - as shown (for description of deadlift see deadlift in exercise library)
  5. Keeping the gaze towards the horizon, the intent is to drive the head straight.


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